It's not the size of the dog in the fight, it's the size of the fight in the dog.

[VanteMMA]

21st Jan, 2013
MMA striking

22nd Jan, 2013
T3 Squats
170lbs X 10
(dont remember the rest of the sets but I wasnt very happy with it so I ll be redoing this one)

T3 Bench
130lbs X 10
(same as above)

Tbar rows (BB rows area was occupied)
45lbs X 10
55lbs X 10
70lbs X 10

23rd Jan, 2013
Wrestling / grappling training
Grapple Drilling with heavy bags

24th Jan, 2013

Deadlift 5/3/1
175lbs X 5
200lbs X 5
230lbs X 9

Military press
75lbs X 15 (singles and doubles)

Pullups
22 pullups in 10 mins (lack of time - couldnt complete 50 pullups in 20 mins)

25th Jan, 2013
Muay Thai focussed bag work

26th Jan, 2013
Day Off

27th Jan, 2013
T3 Squat

200lbs X 3 = 600
185lbs X 5 = 925
175lbs X 5 = 875
165lbs X 5 = 825
155lbs X 5 = 775

Total Tonnage = 4000

T3 Bench

155lbs X 3 = 465
145lbs X 5 = 725
140lbs X 5 = 700
135lbs X 5 = 675
125lbs X 5 = 625

Total tonnage = 3190

BB Rows
Bar X 10
75lbs X 10
95lbs X 10
120lbs X 6

28th Jan, 2013
No gi BJJ
Boxing - bag work

29th Jan, 2013
forced off day. Time constraints

30th Jan, 2013
MMA striking

31st Jan, 2013
Deadlift 5/3/1
190lbs X 3
215lbs X 3
245lbs X 3
(lower back has been a little sore of late so I decided not to push my self on the final set today).

Military press
85lbs X 10 (singles and doubles)

Pullups
BW X 8

Accessory shoulder prehab work.