heavy chevy's lifting/MMA log

Discussion in 'Training Logs' started by andrewbc, Mar 27, 2008.

  1. andrewbc

    andrewbc Purple Belt

    Joined:
    Jul 5, 2007
    Messages:
    1,667
    Likes Received:
    0
    Location:
    parts unknown
    so my numbers have changed and so have my goals

    5'10
    185 lbs
    25 years young

    still doing the bill starr 5x5 'cept i do cleans or BOR's instead of dynamic rows
    edit: now doing the 3 day split in the faq's

    big 3 numbers as of july 23
    squat 315
    deadlift 405 now 415
    bench approx 230 now approx 255-260

    other lifts
    cleans 155x3
    sohp 145x3
    pull ups BW+15lbs x3 now bw plus 25 pounds x4

    goals for end of '08

    squat 405
    deadlift 500
    bench 255

    do HIIT once a week

    fight at 173, possibly pro. edit: fought in an ammy tourney at 173

    -------------------------------------------------------------------------------------------------

    5'10
    175lbs, 180 lbs(april23)
    24 years young

    routine: bill star 5x5

    numbers (5 rep max)

    squat: 225 lbs, 235lbs(april 4), 245 (april 11), 255 (april 25) 265

    bench: 185 lbs, 190lbs(march 31),195 (april 7)200 (april 14) 205 (april 20) 215 (april 28) 220

    dynamic row: 185lbs(march 17) 195(march 28), 205lbs (march 31), 215lbs(april 4),225 (april 11) 245

    standing overhead press: 105lbs, 115lbs (april 2) 135

    dealift 255 lbs, 275 (april 2) 300 (april 9) 315 (april 15) 335 (april 23) 365

    pull ups; body weight only

    my goals on the program are to become stronger and increase lean muscle mass. i have had amateur fights at 170lbs and im not as lean or as powerful as i think i could be at that weight. when all is said and done my goal is to become as powerful as possible at a fighting weight of 170 lbs.

    the 5x5 program is new for me, before discovering the program recently i had misunderstood bodybuilding for power training. any advice/help is much appreciated!


    day 1:
    bench press: pyramid to 5 rep max. 3-5 minute rest between sets
    squat: 90% of 5 rep max 5 sets of 5, 3-5 minute rest
    dynamic row: 90 % 5 x5, 3 minute rest

    muay thai sparring in the evening

    day 2: 1 hour muay thai , 1 hour grappling

    day 3:

    military press 4x5 90% 3 minute rest
    deadlift: 90% 5 x 5 3-5 mins rest
    squats: 15% less than day 1 5 x 5 3 mins rest
    pull ups: bodyweight 5 x 5 5 mins rest

    possible muay thai sparring for 1 hour in the evening

    day 4: 1 hour muay thai, 1 hour grappling

    day 5:
    bench press 90% 5 x 5 3 min rest
    squat pyramid to 90% 3 min rest
    dynamic row; pryamid to 90 % 3 - 5 min rest

    day 6: rest
    day 7 rest
     
  2. theNuge

    theNuge Brown Belt

    Joined:
    Jun 25, 2007
    Messages:
    2,645
    Likes Received:
    1
    Location:
    Twin Cities --> Minnesota --> USA
    Way to start a log! Make sure to post form videos. I did and people have been very helpful.
     
  3. andrewbc

    andrewbc Purple Belt

    Joined:
    Jul 5, 2007
    Messages:
    1,667
    Likes Received:
    0
    Location:
    parts unknown
    going to transcribe from my lifting journal...

    march 17

    bench press- pyramid to 175 pounds 3 minute rest 5 sets of 5

    squat 5 of 5 215 lbs 3 minute rest

    seated cable row 5 of 5 3 min rest

    notes: i had no idea what dynamic rows where at this point so i did a seated cable row.


    march 19
    standing military press 4 of 5 95 lbs 3 min rest
    deadlift 5of 5 235 lbs 3 min rest
    squats 5 of 5 185 lbs 3 min res
    pull ups 5 of 5 4 min rest * only 3 of the sets were clean pull ups*

    notes: started creatine cycle- pre workout drink, post workout in the form of ethyl ester pills

    march 21
    bench press: 4 sets of 5 at 175 lbs, could not complete last set, so i dropped it to 165

    squat pyramid 5 sets pyramid to 215 lbs

    dynamic row: pyramid to 185

    march 24
    pyramid becnh to 175 lbs

    squats sets 1,2,5 - 205 lbs, 3, 4-225 lbs

    dynamic row, 5 of 5 175 lbs
    notes: felt like i could bench more but had no spot

    march 26

    standing military press- 4 of 5 95 lbs 3 min rest

    deadlift- 235 lbs 5 of 5

    squats- 185 lbs 5 of 5

    pull ups 5 sets of 5 only 3 clean sets.

    notes: struggling on pull ups sets 4 and 5
     
  4. andrewbc

    andrewbc Purple Belt

    Joined:
    Jul 5, 2007
    Messages:
    1,667
    Likes Received:
    0
    Location:
    parts unknown
    march 27
    1 hour boxing- low intensity warm up, 3minute rounds of sparring x3, 20 mins pad work

    1 hour MMA- 20 minutes sprawl/ take down defense, 10 minutes wrestling, 30 mins MMA sparring (light strikes)

    notes. during the MMA sparring session i was completely rag dolled in the clinch and on the ground by a training partner of the same weight, height and age as myself, further speaking to the fact that i am a total fucking douche for not strength training for all these years. i am a pussy, that is all
     
  5. andrewbc

    andrewbc Purple Belt

    Joined:
    Jul 5, 2007
    Messages:
    1,667
    Likes Received:
    0
    Location:
    parts unknown
    thanks bro , i haven't got the foggiest idea of how to put videos on the internetz dude
     
  6. andrewbc

    andrewbc Purple Belt

    Joined:
    Jul 5, 2007
    Messages:
    1,667
    Likes Received:
    0
    Location:
    parts unknown
    march 28
    bench press- first set, 170, sets 2,3,4,5 180 lbs 3-4 mins rest,

    squat- set 1-135x9,2-155x8,3-175x7,4-195x6, 5-225x5

    dynamic row-set 1 115x9, 2-135x8, 3-155x7,4-175x6, 195x5

    notes: new personal record on dynamic rows, keeping my fingers crossed that the same will go for DL's next week, joined new gym with good equipment
     
  7. andrewbc

    andrewbc Purple Belt

    Joined:
    Jul 5, 2007
    Messages:
    1,667
    Likes Received:
    0
    Location:
    parts unknown
    march 31

    pyramid becnh-1 set-115 lbs x 9, 2-135x8,3-155x7, 4-175x6,5 190lbs x5

    squats-225x5x5

    dynamic row- 205x5x5

    dips-3 sets of 8/BW

    notes new PR's for dynamic row (205) and bench (190). not sure if i've actually started gaining or the work i have done to improve my form is paying off.
     
  8. bluethree

    bluethree Banned Banned

    Joined:
    Mar 30, 2008
    Messages:
    73
    Likes Received:
    1
    Location:
    in the garage
    If you have a digital camera and can upload to your computer, you can use Youtube to host the videos. They do everything for you, you just have to label and set sharing options
     
  9. andrewbc

    andrewbc Purple Belt

    Joined:
    Jul 5, 2007
    Messages:
    1,667
    Likes Received:
    0
    Location:
    parts unknown
    i dont have a digi cam. maybe i'll borrow one from someone, cause i would really like some input.
     
  10. andrewbc

    andrewbc Purple Belt

    Joined:
    Jul 5, 2007
    Messages:
    1,667
    Likes Received:
    0
    Location:
    parts unknown
    i've been going over some of the other logs and a couple people have included their diets. here is my average day.

    breakfeast: between 7 and 8 am
    1/2 cup of oatmeal
    1 1/2 scoops of whey
    250 ml of skim milk
    1 scoop vegegreens

    mid morning snack:10:15
    1 piece of toast/half a bagel (always grain)
    1 tbsp natural peanut butter
    glass of milk (300 ml)

    or

    2 fat free yogurts

    lunch:12 30

    1 6 oz steak
    85 g of flax omega 3 enriched pasta
    1/2 cup of spag sauce

    mid afternoon snack:2:30pm

    1 piece of toast
    1/2 can of tuna
    approx 1 tsp hellmans 1/2 fat mayo
    3 cups of spinach

    4pm
    1 1/2 scoops of whey

    supper : 6 pm

    2 chicken breasts
    1/3 cup of rice
    1tbsp of some kind of sauce for chicken
    250 ml V8 low sodium
    250 ml trueblue blueberry juice

    830-9pm PWO shake
    1 1/2 scoop whey
    5 g BCAA powder
    5g glutamine

    9 30
    1 piece toast w/ natural peanut butter or tuna

    10:30
    1 scoop 12 hour timed release protein
    5g glutamine

    pls critique!! not enough veggies?
     
  11. andrewbc

    andrewbc Purple Belt

    Joined:
    Jul 5, 2007
    Messages:
    1,667
    Likes Received:
    0
    Location:
    parts unknown
    april 2

    sohp 4 sets of 5 set 1 105x5 set 2 105x5 set 3 115 x3 set 4 115x5

    deadlifts sets 1,2,3 275 x5, sets 4,5 265x5

    squats set 1 185x5, set 2,3,4,5 205 x5

    pullups 5 sets of 5 BW

    notes new personal records in sohp and DL felt very weak on squats probably due to heavy DL's. need to improve my squats. haven't done martial arts training in almost a week due to car troubles. back to training tomorrow
     
  12. andrewbc

    andrewbc Purple Belt

    Joined:
    Jul 5, 2007
    Messages:
    1,667
    Likes Received:
    0
    Location:
    parts unknown
    april 3

    1 hour muay thai conditioning:
    ten minutes skipping
    ten minutes jump rope
    ten minutes lunges
    ten minutes medicine ball
    twenty minutes padwork

    1 hour and 15 minutes MMA

    rapid mini tournament for a new pair of MMA gloves lol, won 3 lost 1 -15 mins
    15 minutes- sparring for singles and doubles and defending singles and doubles
    20 minutes MMA sparring
    25 minutes - 1 guy on his back trying to sweep or stand up , the other guy in guard trying to pass guard.

    notes: reached anarobic threshold several times during MMA sparring. did i spell anarobic right? or for that matter is it even a word? im lamens terms, i was freakin tired
     
  13. andrewbc

    andrewbc Purple Belt

    Joined:
    Jul 5, 2007
    Messages:
    1,667
    Likes Received:
    0
    Location:
    parts unknown
    found out i might fight ammy @ 173 lbs on may 31 which means the gain will have to come to an end in early may

    new goal: work on my wrestling watch tapes, drill and use in class, no more using my standup as a crutch
     
  14. kaboom187

    kaboom187 be aggressive.

    Joined:
    Mar 13, 2006
    Messages:
    1,043
    Likes Received:
    0
    Location:
    BC
    yes definitley more veggies in your diet, aim for every meal either veggies or a greens supplement.

    how many ammy fights hav eyou done?
    how have you faired?
    how long have you been training?
     
  15. andrewbc

    andrewbc Purple Belt

    Joined:
    Jul 5, 2007
    Messages:
    1,667
    Likes Received:
    0
    Location:
    parts unknown
    2w 2L muay thai
    been training for about a year and three months
    may 31 will be first MMA if i choose to fight.
     
  16. andrewbc

    andrewbc Purple Belt

    Joined:
    Jul 5, 2007
    Messages:
    1,667
    Likes Received:
    0
    Location:
    parts unknown
    april 4

    bench
    175x5x1
    180x5x4

    squats
    155x5x1
    175x5x1
    195x5x1
    215x5x1
    235x5x1 PR

    dynamic row
    135x5x1'
    155x5x1
    175x5x1
    195x5x1
    215x5x1 PR

    dips
    bwx8x2
    bwx6x1
     
  17. andrewbc

    andrewbc Purple Belt

    Joined:
    Jul 5, 2007
    Messages:
    1,667
    Likes Received:
    0
    Location:
    parts unknown
    april 6
    15 minutes on the rowing machine
    20 minutes treadmill
    5 mins myofacial release
    15 mins steam room

    notes: i think i pulled my groin slightly either on the teadmill doing sprints or on the rowing machine. hopefully its alright for squats tomorrow
     
  18. andrewbc

    andrewbc Purple Belt

    Joined:
    Jul 5, 2007
    Messages:
    1,667
    Likes Received:
    0
    Location:
    parts unknown
    april 7 a.m
    bench
    135x5x1
    155x5x1
    175x5x1
    185x5x1
    195x4x1 new PR

    squat
    225x5x5

    dynamic row
    205x5x5

    pullups
    BWx5x4

    notes: failed on the fifth rep of the fifth set of bench press. decided to change pull ups to twice a week on mondays and fridays.

    p.m
    1 hour muay thai
    warm up skipping/burpees
    crossfighting drills
    5 3min rounds
    finish with plyo excercises
     
  19. andrewbc

    andrewbc Purple Belt

    Joined:
    Jul 5, 2007
    Messages:
    1,667
    Likes Received:
    0
    Location:
    parts unknown
    1 hour muay thai
    35 mins technique and crossfighting drills
    25 minutes sparring

    10 min break

    40 mins grappling technique
    20 mins rolling from the knees with strikes
     
  20. andrewbc

    andrewbc Purple Belt

    Joined:
    Jul 5, 2007
    Messages:
    1,667
    Likes Received:
    0
    Location:
    parts unknown
    april 9

    sohp
    115x5x5

    deadlift
    3 warm up lifts
    225x5x1
    255x5x1
    280x5x1 PR
    300x5x1 PR
    300x4x1

    squats
    185x5x3
    205x5x2

    neck bridges 4 sets of 8

    notes new PR's for sohp and DL. could not do rep 5 of set 5 for DL's. dogged it a little on squats cause of heavy DL's
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.