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Old 02-25-2012, 03:39 PM   #261
Poseylifts

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I've been sitting around 260. I gain weight very easy since I used to be a 330 pound fatty as a teenager and the submarine diet hasn't been very kind. My waist isn't getting much bigger though so I'm just going with it and focusing on strength.

Saturday - 2/25/12 - 5/3/1 Week 3 OHP (Cycle 9)

Just a quick side note, I'm calling this week 3 instead of week 6 because really it was a new cycle just didn't deload the last one, so this is cycle 9.

Strict Press
Bar x 10
55 x 5
65 x 5
95 x 3
115 x 1
135 x 5
155 x 3
177 x 4 + Fail +5 lb PR VERY close, almost locked it out

Close-grip Bench Press
135 x 5
185 x 2
225 x 1
255 x 1 +10 lb PR

DB Snatch
60 x 5/side
80 x 5/side
90 x 5/side PR I think

Arms Superset
Elbows-out DB Tricep Extensions: 55s x 10
DB Curls: 40s x 10

Great workout this morning. My ohp felt strong, the only thing that felt a bit weak were my lats. I'm confident I had 175 x 5 in me but I'm still happy with 4 reps, it's still the most weight I've ever strict pressed. Also happy with 255 close-grip bench since it now ties my bench although I benched it for 2 reps. DB snatches were a spur of the moment thing I like to do every now and again.

I'm going to write up my new template later this afternoon after reading the second edition 5/3/1 book. I'm not sure if I want to deload before starting it or not, I still feel like I'm going strong so I don't want to deload if I don't have to. I'm leaning towards just doing it and letting my body tell me when it's time to deload. 2-3 bad workouts in a row will be a good indicator.

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Old 02-25-2012, 07:03 PM   #262
Poseylifts

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Ok here it is. I'm just going to copy it from the notepad.

SQUAT (470) GOOD MORNING (265) BENCH PRESS (275) INCLINE BENCH PRESS (245)

DEADLIFT (515) FRONT SQUAT (355) PRESS (190) CLOSE-GRIP BENCH PRESS (255)

MAIN LIFTS:
WEEK 1: 65% X 5, 75% X 5, 85% X 5+
WEEK 2: 70% X 3, 80% X 3, 90% X 3+
WEEK 3: 75% X 5, 85% X 3, 95% X 1+
WEEK 4: 40% X 5, 50% X 5, 60% X 5

BIG ASSISTANCE LIFTS:
WEEK 1: 50% X 10, 60% X 10, 70% X 10
WEEK 2: 60% X 8, 70% X 8, 80% X 6
WEEK 3: 65% X 5, 75% X 5, 85% X 5
WEEK 4: 40% X 5, 50% X 5, 60% X 5

SMALL ASSISTANCE LIFTS:

UPPER BODY - LATS, UPPER BACK, TRICEPS, BICEPS
LATS - DB ROWS: 3 SETS OF 10-15
UPPER BACK - FACE PULLS: 3 SETS OF 10-15
TRICEPS - ELBOWS OUT DB EXTENSIONS: 3 SETS OF 10-12
BICEPS - DB CURLS: 3 SETS OF 10-12
SUPERSET BACK EXERCISES AND SUPERSET ARM EXERCISES.

LOWER BODY - HAMSTRINGS, LOWER BACK, ABS
HAMSTRINGS - FLOOR GHR: 2 SETS OF 15-20
LOWER BACK/ABS - JIM WENDLER'S CORE CIRCUIT:
WEIGHTED SITUPS BEHIND HEAD - 10 REPS
HANGING LEG RAISES - 10 REPS
ABDOMINAL WHEEL - 15 REPS
SIDE BENDS (100 LB DB) - 10 REPS/SIDE

I'm pretty excited to be switching it up and actually having programming for the big assistance lifts. The question still remains whether to deload or not Monday. I guess I'll just see how I feel...

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Old 02-25-2012, 08:46 PM   #263
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There were too many numbers in the last post. What is this a damn math class


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Old 02-26-2012, 01:14 AM   #264
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More teachers






Or more specifically crazy teacher

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Old 02-28-2012, 12:23 AM   #265
Poseylifts

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Ahhh, thank you Midmo!

Monday - 2/27/12 - 5/3/1 Week 1 Squat (Cycle 10)

Squat
Bar x 8
95 x 5
95 x 5
135 x 5
135 x 5
185 x 4
225 x 4
265 x 1
305 x 5
350 x 5
402 x 11 +10 lb 11RM PR lol

Good Mornings
95 x 5
135 x 10
160 x 10
185 x 10

Floor GHRs
BW x 15
BW x 15

Core Circuit
Decline Situps (Weight behind head): +25 x 10 (+10 x 10 second set)
Leg Raise: BW x 10
Ab Wheel: BW x 15
Side Bends: 60 lb DB x 10/side
2 sets

Great workout today, I mean GREAT fucking workout. I was on duty yesterday and there was nothing to do so I slept a total of 12-13 hours. Every set of squats felt solid, and unracking 400 felt like unracking 225. I'm very happy with how my core strength has progresed. I'm also happy that I was able to skip deload again and still make just as much progress as last cycle. I am going to let my body tell me when it's time to deload, not the other way around.

So the first day of the new template was kick ass. The core circuit kicked me in the nuts pretty good; holding the weight behind your head makes a world of difference. I'm excited to bench on Wednesday!

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Old 02-29-2012, 11:42 PM   #266
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Wednesday - 2/29/12 - 5/3/1 Week 1 Bench Press (Cycle 10)

Bench Press
Bar x 6
Bar x 5
95 x 5
95 x 5
135 x 4
155 x 1
175 x 5
205 x 5
232 x 7 Bleh
232 x 7 Because I was stubborn

Incline Bench Press
95 x 5
125 x 10
145 x 10
170 x 11 Last rep paused

DB Rows
100 x 13
100 x 12
100 x 10

Superset with:

Face Pulls
12
10
10

Elbows-out DB Tricep Extensions
55s x 15
55s x 13
55s x 10

Superset with:

DB Curls
45s x 10
45s x 10
45s x 10

Decent enough workout today. I'm a bit disappointed with my bench because I seem to completely lack focus on my top set and never get tight enough setup. I tied my reps from last week so it's frustrating to think I am going backwards but I'm going to put my head down and keep charging through. Incline went great and felt light. I'm pretty happy with the assistance because a) I went through it pretty quick and b) I am doing the DB rows a bit more strict and not using straps so it felt like I was actually using my lats rather than just flailing the weight up for as many reps as possible. Deadlift day is Friday; I can't wait.

Oh, and btw, not on the boat for 30 days. I'm TAD to squadron where I do busy work for 5 hours a day then go home and only work Mon-Fri. Time to focus on adequate sleep, nutrition, recovery, and prehab. Headaches are still painful but hopefully they'll get better in a more stress-free environment.

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Old 03-03-2012, 01:02 AM   #267
Poseylifts

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Friday - 3/2/12 - 5/3/1 Week 1 Deadlift (Cycle 10)

Deadlift
135 x 5
185 x 5
185 x 4
225 x 3
265 x 2
335 x 5
385 x 5
437 x 9 +3 Rep PR

Front Squats
175 x 10
215 x 10
225 x 10

Floor GHRs
BW x 15
BW x 12

Core Circuit
Weighted Situps (Behind head): +10 x 10
Leg Raises: BW x 10
Ab Wheel: BW x 15
DB Side Bends: 60 x 10/side
2 sets

Today was a pretty good work out. I really had to fight for the last rep but the lockout was clean. I will say that doing 10 reps of front squats is fucking insane. My core was wrecked and keeping the bar racked for that many reps was no easy task. I dropped my training max from 355 to 335 before the 3rd set after realizing that using my true 1RM was a dumb idea. Hamstring and core work felt good.

So I have the weekend off (First time in forever) so I'm going to rest up and sleep as much as I can and hit OHP hard Sunday morning. I've also been cleaning up my diet a bit (Still eating big but a little cleaner) and I'm already starting to feel a bit better. I don't want to lose weight but I wouldn't mind staying the same weight for a bit while getting stronger, or maybe gaining very slow.

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Old 03-04-2012, 03:25 PM   #268
Poseylifts

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Sunday - 3/4/12 - 5/3/1 Week 1 OHP (Cycle 10)

Strict Press
Bar x 6
Bar x 5
55 x 5
65 x 5
85 x 5
100 x 2
120 x 5
140 x 5
162 x 8 +1 Rep PR

Close-grip Bench Press
95 x 5
135 x 10
155 x 10
185 x 12 Last two reps paused

"Strict" DB Rows
100 x 15/side
100 x 13/side

Superset with:

Face Pulls
15
12
10

Tricep Pressdowns
Stack x 15
Stack+weight thing x 12
Stack+3 weight things x 9

Superset with:

EZ Bar Curls
75 x 15
75 x 15
85 x 12

Fucking killled it today. All my OHP sets felt light and I nailed the last one. I had one little slip around rep 4 or 5 where the bar came down too low on my chest but recovered well enough. The close-grip sets were retarded easy, I paused 2 extra reps at the end and still could have done more but JW says not to go balls out on these sets so I left some in the tank. The only small tweak I'm going to make is switching up the small assistance lifts a bit from OHP to bench days. I'm laying off the rows as well for a bit, just not feeling them after doing two big compound movements. I think I'm going to do something like this:

Bench: Neutral grip pulldowns, band pull aparts, elbows out extensions, db curls
OHP: Band-assisted pullups, face pulls, tricep pressdowns, ez bar curls.

Or whatever, it's just small shit that doesn't matter as long as I do it.

Day 4 on the "5/3/1 Diet" and feeling pretty good. I'm maintaining weight but I feel much better and less bloated all the time. Getting my belt to 3 holes hasn't been an issue like it was starting to be. All the rest and recovery is awesome too, I'm hitting squats with 425 on Tuesday and hope to get at least 7 reps.

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Old 03-04-2012, 03:43 PM   #269
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Nice job in here man, all your lifts are looking awesome

How do you pick your assistance for 5/3/1? I'm going to start running a variant of it in April

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Old 03-04-2012, 06:22 PM   #270
Poseylifts

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Thanks jesteer.

Right now I'm doing a variation of the opposite compound movement for upper body and lower body days with set percentages/reps. For example, good mornings on squat day, front squat on deadlift day, incline on bench day, and close-grip on OHP day. Then I'm just picking something for my lats/upper back/triceps/biceps on upper body days and something for my hamstrings/lower back/abs on lower body days.

Before this I just picked a big compound exercise that complimented the main lift and did 3-5 sets of 6-10 reps and then hit core on lower body days and lats/triceps on upper body days.

However I'd recommend trying the assistance I mentioned above. I feel like it's going to give me great gains over the next few months.

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