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.
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11-28-2006, 06:44 PM #1
Wh0died's MMA/Strength training journal
Last edited by wh0died; 11-28-2006 at 06:50 PM.
MMA/Strength training journal
http://forum.bodybuilding.com/showthread.php?t=975331
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11-28-2006, 06:52 PM #2
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.MMA/Strength training journal
http://forum.bodybuilding.com/showthread.php?t=975331
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11-30-2006, 09:48 PM #3
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.MMA/Strength training journal
http://forum.bodybuilding.com/showthread.php?t=975331
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11-30-2006, 11:41 PM #4
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12-01-2006, 05:28 AM #5
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12-01-2006, 09:50 AM #6
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12-01-2006, 09:55 AM #7
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12-01-2006, 10:01 AM #8
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12-04-2006, 05:23 AM #9
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12-05-2006, 05:20 AM #10
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.MMA/Strength training journal
http://forum.bodybuilding.com/showthread.php?t=975331
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12-05-2006, 05:51 AM #11
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12-07-2006, 09:21 AM #12
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12-08-2006, 07:23 PM #13
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.MMA/Strength training journal
http://forum.bodybuilding.com/showthread.php?t=975331
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12-08-2006, 07:53 PM #14
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12-12-2006, 03:25 PM #15
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12-12-2006, 04:30 PM #16
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.MMA/Strength training journal
http://forum.bodybuilding.com/showthread.php?t=975331
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12-12-2006, 05:47 PM #17
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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12-12-2006, 07:30 PM #18
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12-13-2006, 02:14 PM #19
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12-13-2006, 04:54 PM #20
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12-13-2006, 05:43 PM #21
- Join Date: Apr 2006
- Location: Manassas, Virginia, United States
- Posts: 6,933
- Rep Power: 5630
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
Excellence is the result of Caring more than others think is Wise; Risking more than others think is Safe. Dreaming more than others think is Practical and Expecting more than others think is Possible.
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12-15-2006, 07:11 PM #22
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.
MMA/Strength training journal
http://forum.bodybuilding.com/showthread.php?t=975331
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12-15-2006, 07:35 PM #23
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12-15-2006, 07:43 PM #24
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12-15-2006, 08:41 PM #25
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12-16-2006, 07:49 AM #26
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12-16-2006, 10:54 AM #27
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12-16-2006, 03:44 PM #28
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.MMA/Strength training journal
http://forum.bodybuilding.com/showthread.php?t=975331
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12-16-2006, 03:56 PM #29
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12-16-2006, 03:58 PM #30
- Join Date: Apr 2006
- Location: Manassas, Virginia, United States
- Posts: 6,933
- Rep Power: 5630
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?
Excellence is the result of Caring more than others think is Wise; Risking more than others think is Safe. Dreaming more than others think is Practical and Expecting more than others think is Possible.
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