heavy chevy's lifting/MMA log

may 12

bench press

warm up sets

185x3x1
205x3x1
215x2x1

squats

warm up sets

225x3x1
245x3x2

dynamic row
245x3x3

close grip bench press

135x5x5 (pause)

skull crushers

45x10x1

notes: not making gains on bench press anymore. going to start on some heavier tricep excersises. weighted dips/heavy skull crushers etc.
 
may 14

warm up on treadmill



rdl warm up set 135x5x1

DL's

225x5x1
285x4x1
315x3x1
(+belt)
365- fail
360x2x1 PR
365x2x1 PR <---slapped seraph square in the mouth
285x3x1

sohp
95x4x1
115x3x1
135x1x1
125x2x1

chins

bw(180) +15 lbs x3x3

barbell shrugs

185x5x1
175x2x1

notes: fuckin A new PR for deads
 
may 14 PM

muay thai

15 minutes skipping/shadow boxing

some cross fighting, focus on finishing with low leg kick

4 5 min rounds sparring

notes: awesome class tonight. sparred with two guys my size, and two guys larger than me. my muay thai skip is minty fresh and was blastin inside rear leg kicks.
taking a few days off has done me good, instead of being cranky and an asshole during sparring i was having a good time tonight, focusing on head movement and feints.
 
may 15

1 hour muay thai

footwork drills /shadow boxing

cross fighting drills

5 3 minute rounds of sparring

shadow boxing cool down

1 hour MMA

anaerobic wamr up (hindu pushups/sprawls/shadowboxing/jumping squats)

3 5 minute rounds MMA sparring( 5minute break between rounds)

3 5 minute rounds rolling with strikes (from the knees)

good pep talk from our coach


notes: awesome training tonight was doing demos for the advanced muay thai class, which hopefully means my coach is prepping me for teaching. i have a bit of a busted up face form sparring MMA which is cool, ive had my bell rung, been knocked down but never taken home a shiner. didnt get nay taps was close to a toe hold but then again i wasnt looking for them, was focusing and posture and GnP
 
may 16

warm up on treadmill

bench press

135x5x2 warm up

205x3x3

squat

245x3x1
255x3x1
belt
275x3x1 PR
225x3x1

dynamic row
225x3x1
245x3x1
265x1x1 <---struggled with form, reduced weight
255x3x1

dips

BW +25 lbs x5x4

notes: still trying to decide to eat my major meal before or after my workout on days i have to work. if i dont eat before i feel a little weaker/drained but i want to get the most out my steak and pasta.
 
In some of your workout logs you write that you performed neck planks. What are those?
 
may 19

incline dumbell bench

wamr ups
60's x3x1
65'sx3x1
70'sx3x1

squats
255x3x3

BOR
155x3x3

close grip bench
135x5x4

notes: pretty decent workout considering i got rip roarin' drunk at a wedding last night pr for volume on squats
 
may 20
muay thai

wamr up- "play fighting"(sparring with no gear on) shadow boxing working strait rights. my instructor has noticed myself and some of the other advanced students not using our right hand properly. we worked on snaping the right out and using perfect body mechanics when throwing it.

some kicking sheild work
cross fighting

i demo'd a rear leg kick in front of all my training partners and fucked it up 4 out of 5 times. felt like a nob. i know that kick like the back of my hand and i fucked it up. worked on it and hit it a few times sparring

sparring

sparring was good having problems getting inside on one of my partners he is popping me with his jab and keeping me at the end of his punches and its pissing me off. gotta work on other methods of getting inside

MMA

sparring - boxing and dirty boxing only

tansition from thai clinch to wizzer to hip toss to knee on belly GnP

transition from thai clinch to single leg to heel hook

more boxing and dirty boxing sparring

rolling with strikes - i hit a traingle but it took me forever to lock it in, and and arm drag from half gaurd

arm bar defence
 
may 21

warm up on treadmill

warm up
snatch grip deadlift
135x5x1
sldl 135x5x1

275x5x1
295x4x1
315 x3x1
+belt
365x2x1
385x1x1 PR
315x5x1 volume PR

push press
135x3x3

chins
BW+10lbs x3x3

upright row
65x5x5 (1 minute rest)

notes: today was the first time i tried push presses. i expected to be able to push alot more considering my 3 rep max for sohp is pretty close to whgat i was push pressing. found it difficult to keep my balance as well. 3 more sleeps till i leave for mexico bitches!
 
may 21 pm

1 hour 15 mins of muay thai

2 rounds skipping 2 rounds shadow boxing

clinch sparring no knees to the head no elbows

clinch sparring and dirty boxing

full sparring no knees to the head no elbows

sparring with only jabs and our weakest punch ( right hook for myself)

ballet kicks on pads

shin conditioning.

notes: sparred with a south paw for the first time in long time tonight felt kinda weird.
 
may 22

HIIT

100 meter sprints x 20 (20-60 second break)

notes: wow i havent done any track/ sprint work in a long ass time. all the hiit work ive done has been in the gym or during MMA training

things i learned about myself during sprints:
-i am the stockiest motherfucker on the planet
-i run with the grace of two warthog'ss fucking
-sprinting +basketball shoes = blisters
- although they are small and perky, i have man breasts
 
may 23

db bench

70's x3x3

squat
225x3x1
245x3x1
255x3x1 +belt

dynamic row
225x3x1
245x3x1
255x3x1

zercher squat
135x5x1
155x5x1
165x5x1
155x5x2

notes: frustration with the squats. my legs were sore as fuck today from the sprints so i couldnt quite go as heaby. even at 255 i am totally busting a nut to get 3 reps done its quite sad actually. thought i would replace dips with zercher squats cause my squats are gay
 
so i was in puerto vallarta for a week and much to my suprise the resort i stayed at had a pretty decent gym, aside from the rusty barbells . ill try and remeber the workouts i did.

may 26
db flat bench
75s x3
80's x3
85x3

squats
225x3x3

bor
155x3x3

dips
bwx5x5

may 28
warm up on treadmill

deadlifts

warm up sets
225x5x1
275x5x2
315x5x1
275x5x1

push press

115x3x1
135x3x1
145x3x1

chins
bwx5x5

notes: going any higher in DL's could have been bad. didnt want to risk loosing a callous on rusty barbells

may 30

incline bench press

135x3x1
155x3x1
170x3x1

squat
225x3x1
245x3x1
265x3x1

bor
135x3x1
155x3x1 strict
175x3x1 not so strict

dips
bwx5x5


all in all some pretty decent lifting session considering i drank like a fish and smoked stogies all week
 
june 1

conditioning training (cause im a fat ass)

20 minutes rowing @ approx. 2 mins 30 sec /500 meters on 8/10 resistance

35 burpees

30 sec rest

cleans
55x20x2 45 sec rest
45x20x1

1 min resr

25 burpees

1 min rest

cleans
45x2x2 1 min rest

farmers walks

1 lap=about 100 yards

2 laps w/ 50 DB's
3 laps w/ 40 DB's

notes: about to start doing a little more condtiioning during my deload week. my bw is between 185- 190 at the moment about 15-20 lbs over my competition weight. needless to say that is to high
 
june 2

bench

135x5x1
155x5x1
175x5x1
185x5x1
200x5x1

squat

225x5x5

BOR
135x5x5

notes: i think i had an epiphany with my squats today, on the 4th and 5th sets i starte to more or less bounce my squats at the bottom. i was amazed at how easy the reps came and how much more depth i got. as manifested by my log i blow hairy balls at squats but i think its because i have been trying to hard with the form, almost pausing at the bottom to make sure i got the proper depth. hopefully this works for me on pyramid day


.............3 hours later in the heart of east van............

i hour muay thai

2 rounds skipping

10 mins cross fighting

20 mins sparring

5 mins cross fighting
5 mins sparring
10 minutes pad work (focus on kicks)
 
june 3

1 hour muay thai.

medicine ball warm up
neck wrestling
technique reps
eck wrestling
cross fighting
sparring
notes: good sparring, but gassing to easily

grappling
upright wrestling
forget what the technique is called , your opponent has you in side control and you bump him off and take his back.
said technique, to "catch wrestling" roll, to arm triangle
2 rounds rolling
half gaurd lock down, to banansplit to sweep
lock down to banansplit to darce choke from your opponents back with his leg still grapevined,----crazy shit
3 rounds rolling
half gaurd
 
june 4
deadlists

rdl warm ups 135x5x1

225x5x1 oh grip
275x4x1 oh grp
315x3x1
+belt
370x2x1
405 missed x2 almost got it the 2nd time
395 missed
385 x1x1
275x5x1

push press
100x5x1
105x5x1
115x5x1
135x4x1

chins
bwx5x5

upright row
65x5x3

notes: what kind of a bitch cant dealift 405 lbs?
 
june 5
muay thai
skipping/shadowboxing
"playfighting"
padwork
very light sparring
core workout

MMA

full sparring

5 mins on 5 mins off

about 5 rounds of full sparring

3 rounds of rolling with strikes

notes muay thai class was less than stellar, the instructor was more focused on flirting with new girl, (who was fucking hot in all fairness) but it was a good conditioning class

the MMA class was fucking awesome, i had to spar a couple rounds with a young kid , about 16 or so, so i let him beat me up and defended everything, scrapped pretty good with a guy slightly bigger than me and tapped him with a heel hook and i managed to defend myself slightly more than usual against a guy who usually beats me like a red headed step child
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,236,991
Messages
55,459,803
Members
174,787
Latest member
Freddie556

Share this page

Back
Top