Strength & Conditioning log

Discussion in 'Training Logs' started by SpursT, Oct 10, 2011.

  1. SpursT Guest

    SpursT
    Age 18
    Height 5 7
    Weight 11 stone 3
    BF % is probably around 15%

    Goal is to increase S&C for mma and hopefully reduce bf % to about 10%, currently train mma boxing and bjj around 1-4 times a week

    Equipment I have access to at home is...Dumbbells , sandbag, heavybag, kettlebells, skipping rope, medicine ball etc. College gym which I intend to use once or twice a week for strength work has barbells, dumbells etc

    Hoping to follow a similar schedule to the 1 below, college course also keeps me fairly active throughout the day playing football etc

    Monday - Strength
    Tuesday - Boxing + Core training
    Wednesday - Strength and sometimes MMA
    Thursday - MMA + Core training
    Friday - Strength
    Saturday - BJJ and core
    Sunday - Rest

    If you see room for improvement in my training i'd appreciate any advice


    Some little goals i've set myself before christmas...
    Bench - 80kg x 5
    Squat - 100kg x 5
    Deadlift - 100kg x 5
    Snatch 1 arm with d bell - 35kg
    Clean and press 1 arm with d bell - 35kg
     
    #1
    Last edited by a moderator: Nov 7, 2011
  2. SpursT Guest

    SpursT
    Trained strength at home 2day so no barbells available

    Clean and press 26.6kg x3 each side, 4 sets
    Snatch " "
    Pistol squats with 12kg KB 5 reps each leg, 2 sets
    Single leg deadlifts 44kg 5 reps each leg 3 sets
    10 chin ups to finish
     
    #2
  3. SpursT Guest

    SpursT
    MMA for 2 hours
    Some grappling and striking technique drills
    skipped core training cos my back is hurtin gd
     
    #3
    Last edited by a moderator: Oct 20, 2011
  4. SpursT Guest

    SpursT
    BJJ for 90mins
    Technique and 30mins sparring
     
    #4
    Last edited by a moderator: Oct 20, 2011
  5. SpursT Guest

    SpursT
    Bench 3x5 60kg
    Squat 3x5 60kg
    Deadlift 1x5 50kg

    First time I have ever trained squats and deadlifts so did lots of warm up sets and light weights just to get used to the form.
     
    #5
  6. MIDMOBOX Telling People things they don't want to know

    MIDMOBOX
    Joined:
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    Welcome to the logs. You can always post vid from your squats or deads on here if you want some help dialing it in
     
    #6
  7. SpursT Guest

    SpursT
    cheers m8 i'll try upload a video soon cos im unsure about my squat form atm as holding the bar tends to hurt my shoulders. (Dno if thats normal for nubs?) Going to be stretching more anyway incase its due to crap flexibility



    MMA for 2 hours
    Grappling Techniques
     
    #7
    Last edited by a moderator: Oct 21, 2011
  8. SpursT Guest

    SpursT
    Clean and press 26.6kg x3 each side, 4 sets
    Snatch " " 3 sets
    Pistol squats with 12kg KB 5 reps each leg, 2 sets
    Single leg deadlifts 44kg 5 reps each leg 2 sets
    10 chin ups
    5 1arm push ups each side

    10 mins stretching
     
    #8
    Last edited by a moderator: Oct 22, 2011
  9. SpursT Guest

    SpursT
    BJJ 90 mins
    60mins technique
    30 mins sparring

    Core circuit at home
    10 kneeling rollouts
    12 16kg russian twists
    20 crunches
    12 back extensions
    40 bicycles
    Rest repeat x3

    10 mins stretching
     
    #9
    Last edited by a moderator: Oct 22, 2011
  10. SpursT Guest

    SpursT
    1 arm split snatch 24.2kg 3 reps each side x3
    2 arm push press 26.6kg 3 reps x 2
    1 arm push press 26.6kg 5 reps x 2 each side
    1 leg deadlift 48kg 5 reps x2 each side
    12 kg Pistols 5 reps x 2 each side
    8 chin ups x 2

    10 mins stretching
     
    #10
  11. SpursT Guest

    SpursT
    Boxing 1 hour
    Rounds on the heavy bag
    10 mins double end bag
    Movement and defence drills

    Did light because my shoulder is playing up a little

    10 mins stretching
     
    #11
  12. SpursT Guest

    SpursT
    26/10

    MMA 90 minutes
    Striking drills
    Clinch drills
    Stand up Sparring
     
    #12
  13. SpursT Guest

    SpursT
    27/10

    MMA 90 mins
    Striking Drills
    Head movement + defence drills
    Grappling drills
    Sparring

    Some core training cant remember what exactly
     
    #13
  14. SpursT Guest

    SpursT
    29/10

    BJJ 90 mins

    Core training
     
    #14
  15. SpursT Guest

    SpursT
    31/10

    Magic 50 with 24kg dbells
     
    #15
  16. SpursT Guest

    SpursT
    Keep forgetting about this log, gonna try make it more detailed from now. Decided to follow a new schedule for strength. Monday Squat and row. Wednesday deadlift and bench and fridays work with the dumbbells. Also i've been slacking with the training from little knocks i keep picking up.

    Today

    Bench 65kg x 5
    Bench 70kg x1 (aimed for 5 lol)
    Bench 65kg x 5
    Bench 65kg x 5

    Deadlift 80kg x 5
    Deadlift 80kg x 5
    Deadlift 80kg x 5


    MMA - 90 mins
    Technique and sparring

    5 a side football - 60mins
     
    #16
  17. SpursT Guest

    SpursT
    3/11
    MMA 90mins
     
    #17
  18. SpursT Guest

    SpursT
    Squat
    Sets just with the bar to correct technique

    Barbell row
    40kg x5
    40kg x5
    50kg x5

    Dumbell Row
    28kg x5 L
    28kg x5 R
    28kg x5 L
    28kg x5 R
     
    #18
  19. SpursT Guest

    SpursT
    Bench Press
    65kg x 5
    67.5kg x 5
    70kg x 4 (spotter assissted 4th)

    Deadlift
    90kg x 5
    90kg x 5
    100kg x 3

    Dumbell Press
    22kg x 5 Right
    22kg x 5 Left
    22kg x 5 Right
    22kg x 5 Left



    MMA 90 mins
     
    #19
  20. SpursT Guest

    SpursT
    10th Nov
    MMA 60 mins
     
    #20

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