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  1. #1
    Registered User wh0died's Avatar
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    Wh0died's MMA/Strength training journal

    Well the old one pretty much fell apart. I've just been busy lately. Those that followed my previous journal know that I joined an MMA school a couple of weeks back. So here's what my schedule looks like:

    Monday
    Back Squats: 5 x 5 ramping to limit
    Bench Press: 5 x 5 ramping to limit
    Pendlay Rows: 5x5 straight sets
    Standing Overhead Press: 80% of Thursday's max set
    Dips: 3xF

    Tuesday
    Two hours MMA.

    Wednesday
    Cardio, MMA or rest from getting my ass kicked on Tuesday.

    Thursday
    Back Squats: 5 x 5 80% of Monday's max set
    Bench Press: 5 x 5 80% of Monday's max set
    Deadlifts: 5 x 5 ramping to limit
    Standing Overhead Press: 5 x 5 ramping to limit
    Chins: 3xF

    Saturday
    Two hours MMA.

    Rest on Friday and Sunday.
    Last edited by wh0died; 11-28-2006 at 06:50 PM.
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    http://forum.bodybuilding.com/showthread.php?t=975331
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  2. #2
    Registered User wh0died's Avatar
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    11/27/06
    Went to the gym without taking my asthma medicine all day. After a couple of light sets of squat my chest got really tight. Did a set of 5 with 185 and left. Idiot.

    11/28/06
    Took a Muay Thai class followed by a Judo one. Never took a Judo class. It kicks ass. I loved it. I'm in pain now though. Those mats are hard.
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  3. #3
    Registered User wh0died's Avatar
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    11/30/06
    Squats
    160x5x5

    Bench
    115x5x5

    Press
    70x5
    85x5
    100x5

    Deadlifts
    185x5
    235x5
    275x5
    315x5

    Chin-ups
    3+2+3


    Squats and bench were pretty easy. More volume than I'm used to though. I wasn't getting any more than 100x5 up on press. For one my shoulder felt in really bad shape (I hurt it a couple of weeks back) and two, the bench took some out of me. Deadlifts weren't very difficult but I was done after that. The performance on chin-ups had more to do with fatigue than lack of strength.

    I won't be comparing my press and deadlifts on this cycle to my last one. Last time I was able to perform those lifts fresh while this time I won't. I'd rather keep the squats and bench in the beginning to avoid any form break down issues.

    Got my statistics exam back that I took two weeks ago. Got a 97, the highest grade in the class. Sweet.
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  4. #4
    Spontaneously does GHRs Il Leone's Avatar
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    Good to see you at it again. I like the way you've got the schedule sorted out around the MMA. It looks like it ought to work good for you.
    http://forum.bodybuilding.com/showthread.php?t=128028283
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    65 tons of American Pride BluntD's Avatar
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    Don't let this one fall apart, ok?
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  6. #6
    Registered User wh0died's Avatar
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    Originally Posted by Il Leone View Post
    Good to see you at it again. I like the way you've got the schedule sorted out around the MMA. It looks like it ought to work good for you.
    It should work just fine. I still get to squat twice a week
    Originally Posted by Bluntdogg View Post
    Don't let this one fall apart, ok?
    That sure isn't the plan. Still waiting on your journal, bro.
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  7. #7
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    Nice switch whO. I am looking forward to how this one plays out.
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    Registered User wh0died's Avatar
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    12/2/06
    One hour of Muay Thai. We did a bunch of drills and those drills are freaking intense. I was done after that.
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  10. #10
    Registered User wh0died's Avatar
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    12/4/06
    Squats
    103 x5
    128 x5
    155 x5
    180 x5
    205 x5

    Bench
    73 x5
    90 x5
    110 x5
    128 x5
    145 x5

    Press
    80 x 5 x 5

    Rows
    115 x 5 x 5

    Dips
    BW x 6
    BW x 4
    BW x 1


    Nothing overly difficult. The workout was completed in 50-55 minutes which is perfect. I'm trying to keep the rest times reasonably short. Dips are new to me but I like em. It's like an upper body squat. Hopefully it helps my bench.
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  11. #11
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    *subscribed* gonna follow this, looks good.
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  12. #12
    Spontaneously does GHRs Il Leone's Avatar
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    Originally Posted by wh0died View Post
    Nothing overly difficult. The workout was completed in 50-55 minutes which is perfect. I'm trying to keep the rest times reasonably short. Dips are new to me but I like em. It's like an upper body squat. Hopefully it helps my bench.
    Nice job, wh0.

    I like dips a lot. I don't have any idea if they're helping my bench though.

    It makes sense that you are shortening the rest times since it seems like it would make the lifting more in-line with training for MMA.
    http://forum.bodybuilding.com/showthread.php?t=128028283
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  13. #13
    Registered User wh0died's Avatar
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    12/8/06
    Squats (2-mins between sets)
    165x5x5

    Bench (90-secs between sets)
    115x5x5

    Press
    63 x5 (30 sec rest)
    75 x5 (60 sec rest)
    88 x5 (2 min rest)
    100 x5

    Deadlifts
    202 x5 (3 min rest)
    242 x5 (4 min rest)
    283 x5 (5 min rest)
    323 x5

    Chin-ups
    1


    Three reasons (excuses) why I quit on chins
    1. I was dead tired. Deadlifts kill me.
    2. I REALLY had to take a crap.
    3. I had to leave so I could catch the show for Apocolypto. (turns out I have a little time though so I'm posting this.)

    Everything else went well. I bought a stopwatch so I could time my rest. $8 at Target.
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  14. #14
    Spontaneously does GHRs Il Leone's Avatar
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    Good workout, wh0.

    Hope you enjoyed the movie. I just checked out the trailer after I read this and it looks crazy.
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  16. #16
    Registered User wh0died's Avatar
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    Thanks, daYDreAmErX.

    Il Leone, the movie was awesome. Highly recommended. Definitely see it with the lady if possible.

    12/12/06

    Did everything as scheduled but I don't feel like posting the numbers right now. I had three fajita's from a Tex-Mex place for lunch. The first two were fine. The third one screwed me up. I'll spare everyone the details but I did more than workout at the gym. I hope it doesn't get worse. I have a very weak stomach, always have. No judo for me tonight.
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    WTF..no judo?? Must be rough. I can relate, though. I have to eat Mexican food very sparingly. The lady and I are planning on making chicken tacos for dinner tomorrow night. The last time we made tacos we cooked them with way too much salsa (we don't use taco seasoning) and I really paid for it, lol.
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  18. #18
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    Originally Posted by wh0died View Post
    11/30/06
    Squats
    160x5x5

    Bench
    115x5x5

    Press
    70x5
    85x5
    100x5

    Deadlifts
    185x5
    235x5
    275x5
    315x5

    Chin-ups
    3+2+3


    Squats and bench were pretty easy. More volume than I'm used to though. I wasn't getting any more than 100x5 up on press. For one my shoulder felt in really bad shape (I hurt it a couple of weeks back) and two, the bench took some out of me. Deadlifts weren't very difficult but I was done after that. The performance on chin-ups had more to do with fatigue than lack of strength.

    I won't be comparing my press and deadlifts on this cycle to my last one. Last time I was able to perform those lifts fresh while this time I won't. I'd rather keep the squats and bench in the beginning to avoid any form break down issues.

    Got my statistics exam back that I took two weeks ago. Got a 97, the highest grade in the class. Sweet.

    Good stuff
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  19. #19
    Across the pond! PhreEkGarden's Avatar
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    Nice workout man, liking the deads. What is your max bench?
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  20. #20
    Registered User wh0died's Avatar
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    Not very good at all, bro. Last time I maxed I got 165 up. That was several months back but it hasn't climbed much since then. I could probably get BW right now (178ish.)
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  21. #21
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    Originally Posted by wh0died View Post
    Not very good at all, bro. Last time I maxed I got 165 up. That was several months back but it hasn't climbed much since then. I could probably get BW right now (178ish.)
    Yeah, my friend who used to go to the gym with me put up 350, and 400 decline.. his upper body is built like a freakin tank though. Im starting to not really care if I have a real heavy bench, I would just like to get to 2 plates on each side for reps. =P Deadlifts >>>> Bench
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  22. #22
    Registered User wh0died's Avatar
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    Took a 90-minute MMA class today. I got home a little after 8 p.m and decided to get to the gym around 9:30 to workout. Went to the gym (which usually closes at 11) and saw that they closed today for some holiday gathering. I'll be taking a takedown class tomorrow and possibly do a conditioning circuit after that. I'll try and hit the gym before that if I wake up early enough.
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    Registered User mjw8204's Avatar
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    How are the classes going?
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    Registered User wh0died's Avatar
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    Originally Posted by mjw8204 View Post
    How are the classes going?
    School? Done with one. Think I got an A in the class. Final in the other one on Wednesday. I'm only taking two classes.

    The MMA is going good. I was off yesterday so I went to the 3 pm class. Turns out nobody was there so I got a private lesson. Sweet.
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    Spontaneously does GHRs Il Leone's Avatar
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    Originally Posted by wh0died View Post
    School? Done with one. Think I got an A in the class. Final in the other one on Wednesday. I'm only taking two classes.

    The MMA is going good. I was off yesterday so I went to the 3 pm class. Turns out nobody was there so I got a private lesson. Sweet.
    Good job with school. Keep it up. You're much better off doing it early than waiting until you're in your 30s to finish up.

    The last day of finals here were on Wednesday and now everyone has cleared out which means I have the gym to myself for a month.

    Brilliant!
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    Originally Posted by Il Leone View Post
    Good job with school. Keep it up. You're much better off doing it early than waiting until you're in your 30s to finish up.

    The last day of finals here were on Wednesday and now everyone has cleared out which means I have the gym to myself for a month.

    Brilliant!
    You dorm? That's pretty cool. I never heard of someone your age dorming.
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    Spontaneously does GHRs Il Leone's Avatar
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    Originally Posted by wh0died View Post
    You dorm? That's pretty cool. I never heard of someone your age dorming.
    No, I don't live in dorms. I thought about it, but decided to get an apartment across the road from campus. It's pretty much like living in the dorms as far as location goes, but I don't have to put up with the university's rules and prices.
    Last edited by Il Leone; 12-16-2006 at 10:59 AM.
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    12/16/06
    Squats (2 min rest between sets - not including set-up time)
    185x5x5

    Bench (1.5 min rest between sets - not including set-up time)
    135x5x5

    Press
    Blah. Garbage. ****.

    Chins
    BWx5
    BWx3
    BWx2


    Ok, this set-up isn't working out. I decided to try ~80% of my projected 1RM based on my previous max 5 set rather than 80% of that max set of 5. For example, had I done it the way I originally outlined I would have done a weight on squats of 168 (215*.80). This way I will take the projected 1RM of 210 (236lbs) and take 80% of that. I like that. That I'll keep for squats.

    But, there's a problem with that approach. I can't do presses after 5 heavy sets on bench. And I can't do deadlifts after 5 heavy sets of squats. Now what? I'd still like to hit the gym twice a week (Tuesday and Friday) while doing MMA or cardio four days a week. Here's what I'll try next week.

    Tuesday
    Back Squats: 5 x 5 ramping to limit
    Press: 5 x 5 ramping to limit
    Deadlifts: 4x5 ramping to limit
    Chins: 3xF

    Friday
    Back Squats: 5 x 5 static weight using ~80% of Tuesday's projected 1RM
    Bench: 5 x 5 ramping to limit
    Rows: 5x5 static weight
    Dips: 3xF


    I should be able to handle deadlifts on Tuesday but it aint happening on Friday. Tinkering with this **** seems like a waste of time though. Like I'm spinning my wheels.
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    Registered User mjw8204's Avatar
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    I think what you've got planned looks okay. I'd consider swapping the days deads and rows are done to see if it makes a difference doing the deads the same day as the static 5x5 squats. How basic are you wanting to keep this? Have you thought about incorporating a little more variety?
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  30. #30
    Across the pond! PhreEkGarden's Avatar
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    I think what mjw was saying is what I was thinking, the deads would be better on friday wouldnt they, as you wouldnt quite be as worn out?
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