heavy chevy's lifting/MMA log

[andrewbc]

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

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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

 

[theNuge]

Way to start a log! Make sure to post form videos. I did and people have been very helpful.

 

[andrewbc]

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

 

[andrewbc]

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

 

[andrewbc]

Way to start a log! Make sure to post form videos. I did and people have been very helpful.

thanks bro , i haven't got the foggiest idea of how to put videos on the internetz dude

 

[andrewbc]

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

 

[andrewbc]

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.

 

[bluethree]

thanks bro , i haven't got the foggiest idea of how to put videos on the internetz dude

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

 

[andrewbc]

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

i dont have a digi cam. maybe i'll borrow one from someone, cause i would really like some input.

 

[andrewbc]

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?

 

[andrewbc]

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

 

[andrewbc]

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

 

[andrewbc]

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

 

[kaboom187]

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?

 

[andrewbc]

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?

2w 2L muay thai
been training for about a year and three months
may 31 will be first MMA if i choose to fight.

 

[andrewbc]

april 4

bench
175x5x1
180x5x4

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

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

dips
bwx8x2
bwx6x1

 

[andrewbc]

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

 

[andrewbc]

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

 

[andrewbc]

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

 

[andrewbc]

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