I like to dissect girls. Did you know I'm utterly insane? [MMA]

[Das Uberdog]

okay, so i've retired my old log and i'm starting a new one. the basic premise of this is to get better at MMA so i can compete as an amateur for fun. i will still be lifting weights, 2x per week, alternating pull and squat every week. the rest is below, thanks for reading!

Goals

Lifting:

i'm not strictly focused on lifting but i want to get decent #s in each of the main lifts. let's say:

Push Press: 185lbs
Weighted Dips: BW+90lbs
Deadlift: 295lbs
Squat: 225lbs

pretty moderate goals for most of them, i will see how it goes.

Training:

compete in NAGA in August (a way to gauge my grappling readiness).
long-term is to compete in amateur MMA, so, that entails getting better at MMA.
i am having trouble thinking of good intermediate goals for this so if anyone has any suggestions i would be glad to hear them.

Schedule

Monday:

AM - Push
PM - Grappling

Tuesday:

AM - Hand combos w/ kicks/knees, conditioning, abs
PM - Standup

Wednesday:

AM - Kicks/knees, some hands, conditioning, abs
PM - Grappling

Thursday:

AM - Kicks/knees, some hands, conditioning, abs
PM - Standup

Friday:

AM - Hand combos w/ kicks/knees, conditioning, abs
PM - Sparring

Saturday:

AM - Standup/Grappling
PM - Squats or Pull (Alt. every week)

Sunday:

rest

getting up at 7am every day, sleeping at approx 10pm every night (9hrs sleep per night)

i may also be able to take a nap at work depending on the circumstances (summer is slower than winter).

Lifting

Push:

Push Press
Weighted Dips
Close-grip Bench

Pull:

Deadlift
Chin-ups
Hang cleans
Neck exercise

Squat:

Squat
Front Squat
Knees

Diet

in the morning after working out i have a shake of Muscle Milk, one can of spinach, some yogurt, and a pint of whole milk.
in the early afternoon i have a sandwich, whole wheat bread, 1/4lb of turkey, some cheese, and cucumber or lettuce.
then maybe some rice of some kind, if i need energy.
then after getting home from training, some veggies, and another of the aformentioned shakes before i go to bed.
basically this is my previous diet minus two large sized meals a day. i am at 167lbs right now and i don't want to get much heavier than that. if i feel fatigued or my strength stagnates, i'll start to consume more again.
also i will probably add some form of natural fruit juices to this so i get some FRUITS.

okay so that's it. it starts today, i already did my push stuff, just gotta go to class tonight and i should be good for this week (sleeping schedule wise). i have good motivation. just gotta stick with it for 1 month straight so it becomes natural.

also here's a question as far as rest goes. i know you're supposed to take 1 week off a month, is that a week completely off of everything, or could i just stop lifting weights and do other training that week and be OK?

 

[Das Uberdog]

today i did:

lower back warmups
shoulder/chest warmups

push press:

2 warmup sets with just the bar

3 x 5 @ 105lbs

weighted dips:

3 x 5 @ BW + 30lbs

close-grip bench:

3 x 5 @ 145lbs

i didn't have time to stretch today (got up late), i'll probably sneak into a conference room and stretch during the day today.

 

[FATKID]

Looks like a fairly solid routine you have here.

Eye Heart the title.

Yep.

Good luck.

 

[Das Uberdog]

thanks FATKID!

today i woke up with a bitchin' headache so i didn't go to the gym in the morning. instead i went for 2 hours this evening, doing mostly kicks and knees but some punches & combos too.

i would just put a 5+ minute song on, do teeps or round kicks for a few minutes, then tie up and do knees for the rest. or i'd do combos and then knees, or shields & kicks, basically whatever i know. i tried to keep the pace up so i would be getting conditioning in too. i am very tired right now :-o.

 

[JesySpringield]

your program is very complete. good luck in the NAGA. if your competing in grappling I would say maby ease off on the standup when the NAGA is approaching, and roll more. and this is just my opinion but in your diet you should add a super geen supplement, they do wonders for my overall health and conditioning.

PS: Do you like huey lewis and the news?

 

[Bubble Boy]

PS: Do you like huey lewis and the news?

I think that's the guy from Hall and Oates, not Huey Lewis.

 

[Das Uberdog]

your program is very complete. good luck in the NAGA. if your competing in grappling I would say maby ease off on the standup when the NAGA is approaching, and roll more. and this is just my opinion but in your diet you should add a super geen supplement, they do wonders for my overall health and conditioning.

thanks dude! i think doing more grappling & less standup before NAGA is definitely a good call. are green supplements really that good? i will try one out and see how it goes.

PS: Do you like huey lewis and the news?

Huey Lewis and the News burst out of San Francisco onto the national music scene at the beginning of the decade, with their self titled rock pop album released by Chrysalis, though they really didn't come into their own, commercially or artistically, until their 1983 smash, Sports. Though their roots were visible (blues, Memphis soul, country) on Huey Lewis and the News they seemed a little too willing to cash in on the late seventies/early eighties taste for New Wave, and the album

 

[Das Uberdog]

i didn't go to the gym this morning. i did go to class this evening, we did a few armbar and triangle escapes. i stuck around for 30 minutes or so after class and rolled, i felt fairly good in terms of having a direction to head in. i tried some things differently, for example we started on our knees and the other guy got me in the four points position and fired around and took my back, normally i just defend for chokes and don't worry too much about if they get hooks, if they get one or both in i just straighten a leg and roll into their guard, then work to pass the guard. this time instead i tried to use my elbows to defend the hooks, but this made me not defend chokes well :-/. i may work with it more but i kinda prefer the other method.

what else.. i need to learn x-guard, this dude kept doing a standing guard pass on me which i was unfamiliar with defending. i guess i could have swept him when he initially stood up but i was too slow to recognise that. i will have to find something to stop that from happening.

there is more stuff but i'm feeling very tired right now.. i am gonna go consume some proteins.

 

[JesySpringield]

ya, imo green supps are great. but they taste like shit! They contribute more too overall health and body function, helping your body balance its pH level more eaisly. and if you research how exteme exercies effects the pH of your body, you can come too the conclusion that it can also help with your level of conditioning. but the last part is just my opinion. but I have felt the results.
you also may want too focus more on conditioning when the NAGA is approaching. make sure you post the result, on like the grappling forum or somthing.
PS: check out my myspace and see who my #1 hero is!

 

[Das Uberdog]

ya, imo green supps are great. but they taste like shit! They contribute more too overall health and body function, helping your body balance its pH level more eaisly. and if you research how exteme exercies effects the pH of your body, you can come too the conclusion that it can also help with your level of conditioning. but the last part is just my opinion. but I have felt the results.
you also may want too focus more on conditioning when the NAGA is approaching. make sure you post the result, on like the grappling forum or somthing.
PS: check out my myspace and see who my #1 hero is!

thanks dude, i will try pick one up today. the D&S FAQ says GNC Ultra Mega Super Titan Green so i'm gonna go with that.

i will definitely post my results, hopefully they will be good!

 

[Das Uberdog]

today i did:

dynamic stretches
hit the thai bag, my left wrist was a bit sore so i just did teeps, round kicks, and knees (clinch and unattached).

i feel like my energy level is good again. i keep waking up at 5am feeling refreshed, the extra 2 hours of sleep past that certainly doesn't hurt.

it is a nice!

 

[Libero cane]

Eww, spinach for breakfast.

How tall are you?

 

[Das Uberdog]

Eww, spinach for breakfast.

How tall are you?

spinach is good for you!

i'm about 5'9".

 

[Das Uberdog]

i went to class tonight, hit the heavy bag (mostly hands) for about 45 minutes, then class. we did some kicks to warm up, then some focus mitt drills, then some blocking/counterpunching and finally some kick shields and counter-kicking. i had not seen the guy who i was paired up with before but he could kick really hard, i wuz envious !!

i had a headache this afternoon/evening, hopefully it will feel better soon.

 

[Das Uberdog]

this morning i was super tired. i woke up at 7 without my alarm but i was feeling really beat so i just stayed in bed.

i did go to spar tonight though, i worked on the heavy bag for an hour or so and then did some rolling and sparring (MMA), i felt like i had a pretty good night, my top control used to be very bad because i wouldn't use my arms enough (to stop them from turning towards/away), but i have corrected that. in standup i feel like my punch blocking/slipping could use a lot of work (i cover and can't see sometimes), but i did shield a decent amount of kicks. my clinch got better.

one more day and i get my rest day!! w00t!

 

[Das Uberdog]

i went to class today, i missed standup 'cuz i got up too late, but i did grappling. we went over hip bump and guillotine combinations. afterwards i rolled with a few people and then did some MMA sparring with the same dude from last night.

now i just have to go do squats tonight and i'm done for the week. i'm very sore and tired but i also feel very 'good', alert, something like that.

 

[Das Uberdog]

on Saturday i failed to go to the gym to do squats i tried to sleep after class so i could go at like 7 but i couldn't sleep, i kept rolling around on the floor like an animal. oh well!

today i did:

15, 10, 10 hyperextensions
shoulder warmups

push press:

2 x 10 @ 45lbs

work sets:

3 x 5 @ 115lbs

weighted dips:

3 x 5 @ BW + 40lbs

close-grip bench:

3 @ 155lbs, 3 @ 135lbs
2 x 5 @ 135lbs

then 120 of that midsection exercise that i luv.

i felt like my shoulder might get hurt on close-grip bench so i eased off it.

 

[Das Uberdog]

and a doublevassap.

 

[Das Uberdog]

TONIGHT:

i went to class, we did escapes from the four points position. i felt best with the sit-out and pulling half guard into a sweep. i rolled a bit, nothing is really standing out in my mind right now except that i just realised why this guy got out of my armbar so readily (forgot to squeeze knees)..

 

[Das Uberdog]

i didn't sleep well last night, i had nightmares all night so i didn't go to train this morning.

i went to class early and hit the heavy bag for about 45 mins. i fucked my right wrist up a bit, nothing horrible but if i twist it some ways it give me a shot of pain, i think i didn't wrap my hands tightly enough. i'm going to see how it is tomorrow morning, i may just do knees/kicks tomorrow or i may skip morning training altogether (i have to go out tonight), we'll see.

tonight we did mostly defense stuff and shields, i was too tired by the end, i should have gone to bed earlier last night.