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Mighty's road to Almightiness!

Discussion in 'Training Logs' started by MightyMX, Mar 17, 2017.

  1. MightyMX White Belt

    MightyMX
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    Hello, sherdoggers!
    I've been in and around martial arts for quite some time, having done 8 years of shotokan karate and a little bit of kickboxing. I recently started doing BJJ and got back into kickboxing. With all these, I've never been in good shape all my life so I decided to keep a log here. My short-term goal being to get some good conditioning.
    I'm 173cm tall (around 5'6'') and weigh 83-84kg (185 lbs)

    Currently, this is my program:
    Monday: BJJ
    Tuesday: Jogging (building aerobic cardio for now)
    Wednesday: Strength training
    Thursday: Kickboxing
    Friday: BJJ
    Saturday: Jogging
    Sunday: rest.

    For the jogging part, it's obvious I'm doing LISS, aiming for 1 hour of running each time.
    Having only one day of strength training, I'll try to do a full body workout with 2 types alternating (one week deadlift, one week squats as main exercises).

    My current max weights used were:
    - squats: 90kg (198 lbs) for 2 sets of 5 reps
    - deadlift: 105kg for 5 reps, 120 one rep max
    - bench press: 60kg (132 lbs) for 2 sets of 5

    For the 2 alternating workouts I'm thinking:
    Week 1: 5x5 squats, pull ups (or working towards them), 5x5 bench press, bulgarian split squats, TRX rows.

    Week 2: 5x5 deadlifts, 5x5 bench press, pull ups or TRX rows, dips.

    Any suggestions/advices/help are/is welcome.
     
    #1
  2. MightyMX White Belt

    MightyMX
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    today's rain kept me away from jogging so I went to the gym:

    deadlift: 5 reps x70kg (154 lbs), 5x70, 5x70, 5x70, 5x70
    back extension: 6x5kg (11 lbs), 7x5, 6x5 (slow negative), 7x5, 6x5
    bench press: 5x30kg (66 lbs), 5x40kg (88 lbs), 5x50 (110 lbs), 5x50, 5x50
    trx rows: 6, 7, 8, 6, 7
    dips: 5, 5, 5, 5
     
    #2
  3. MightyMX White Belt

    MightyMX
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    wednesday's (22nd march) workout:

    squats: 5x60kg (132 lbs), 5x70 (154 lbs), 5x70, 5x70, 5x70.
    scapula retractions: 10 reps, 10, 8, 10, 10
    bench press: 5x40 (88 lbs), 5x40, 5x40, 5x45 (99lbs) - slowly negatives on the last set
    bulgarian split squat: 5x20 (44lbs), 5x10, 5x20, 10x20, 6x20

    also did some grip work.
     
    #3

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