Just wanted to share my story

[Mike O'Neil]

Ok I started lifting and doing cardio about 16months ago now. I was 273pds and wanted to train mma. I knew this wasnt going to happen at this weight. So I started lifting and running. After about 4months I got down to a weight that I thought we be good enough to train and not die. While going to the gym just to get into shape to train I really developed a love for lifting. Anyways last summer I got down to my fighting weight which was 180. The constent cutting weight hendered me from getting my lifts up. So this winter I decided I was going to bulk and start to lift heavy. I still trained but my focus this winter was getting stonger and putting some muscle back on. It just sucked being stuck at the same lift numbers for so long. Anyway tournament time is rolling back around and I have some fights coming up so the winter bulk is about over. Now the fun of cutting starts . I got up to like 192 while almost maintaining the same bf. Long story short I was 273 pds and couldnt bench 220pds less then two years ago. Now im right around 190 I got my bench up to 285 really wanted to get a 100 over my body weight but time has ran short. Squat is at 415 and my dead is 405. Not braggin just havent been in the stength and power forum in a min and it helped me a ton back in the day so I figuered I would share. Its hard spliting time lifting and training but its worth it. Now let me go eat a rice cake and run lol

 

[anaconda]

what kind of routine did you use? How did you split your lifting/cardio/training?

Thanks, good luck in your fights.

 

[Mike O'Neil]

When training for a fight I would lift 3days a week and train 3days or 4. I would do plyeos "spelling ?" after ever training session only when training for a fight for cardio and run occasionaly. When I was doing cardio just to lose weight I would run on the eliptical for 30min at level 8 4 days a week. My lifting routine is a pretty basic routine. Chest/abs one day bi/tris another back/ shoulders another and I would do a power day which would include squats, leg presses deads, bench and I would throw in some calf raises for good measure lol. I usually do 3 exercies for each muscle. When fighting my reps stay higher with out the power day. Off season or bulking lower reps more weight. Sorry for the poor grammer and spelling

 

[feezy]

I think I see the reason your lifts didn't improve for a long time :-\

 

[Mike O'Neil]

My lifts didnt improve because i was on a cutting diet and doing cardio 6days a week. I was also lossing wieight for over 18 months. Its kinda hard to lose weight and gain muscle at the same time...agree ? Changed my diet layed back on the cardio and my bench went up 40 pds dead went up 50 and squat went up 60. I dont think thats bad for 3months of work. I dont mind critism but you could elaborate a lil

 

[krellik]

My lifts didnt improve because i was on a cutting diet and doing cardio 6days a week. I was also lossing wieight for over 18 months. Its kinda hard to lose weight and gain muscle at the same time...agree ? Changed my diet layed back on the cardio and my bench went up 40 pds dead went up 50 and squat went up 60. I dont think thats bad for 3months of work. I dont mind critism but you could elaborate a lil

Well your routine sucked. Thats what he ment.

 

[erco]

I like how you lol at the calf raises, but don't even lift an eyebrow at an entire day devoted to your arms.

EDIT:
Grats on the weight loss. That's a pretty amazing amount of weight to lose.

 

[Mike O'Neil]

But I didnt even post my routine all I did was post my split?

 

[erco]

But I didnt even post my routine all I did was post my split?

That's because your split sucks.

 

[Mike O'Neil]

Maybe strength and power was the wrong place to post this. Im not a dedicated power lifter

 

[Mike O'Neil]

Hey it works for me man. Do you think my lift numbers are bad? And like I said im not really into power lifting im a fighter who enjoys to lift weights and bodybuild thats all

 

[Urban]

This is a fine place to post this, but you have to understand that your routine will be critiqued purely on its ability to affect your performance. If we find it sub par and full of less than optimal (and down right counterproductive) ideas like putting all your key lifts on one day, doing a bodybuilder split for the other three days, and doing plyometrics after every workout we're going to call you on it.

Congrats on the weight loss, and hitting some lifting goals. nobody can take that away from you, but I think your routine could use some improvement. Its certainly not what I would use, even for your goals.

 

[hex]

Hey it works for me man. Do you think my lift numbers are bad? And like I said im not really into power lifting im a fighter who enjoys to lift weights and bodybuild thats all

Congrats on the weight loss bro but a bodybuildingesque split where you focus on specific bodyparts is absolute crap for athletic performance. There's a lot of good info in the stickies that I suggest you check out...or you can just tell me to fuck off..either way

 

[Mike O'Neil]

I dont mind critquing post if there informative info in it like the last two post. As far as the plyos go I wouldnt do them after working out. I would do them after training. As far as the split goes it has been working. I look great my lifts have been going up and im having fun. Im sure I could be doing alot of things diff to better my workout but for now im not going to mess with it. Its summer time now anyway and time to focus on training for some upcoming tournaments and fights so lifting is on the backbunner for now. Once I get a couple months to dedicate to lifting hard and dont have to worry about my weight im prob going to re evaluate my routine.

 

[PussInBoots]

good job on the weight loss. and even though your routine isn't what i would use it seems to work for you, so keep it if you want. also what styles of mma do you train?

 

[DEVILsSON]

Congrats on weight loss and much improved fitness. I wholeheartedly agree with everyone else that your routine/split sucks.

The fact that you have limited time should be a great motivator to streamline your workouts to be as effecient and effective as possible. Separate arm day is complete garbage. I highly recommend you try 2-3 day routines outlined in the FAQ and focus on compound lifts. Also I dont recommend you dump all the big lifts in one day. I wouldnt recommend you lift heavy in squat and deadlift in the same week much less same day. Also start thinking of your body as one unit. When you fight do you really think about which muscles you're using to block punches or throw kicks? i'd guess no...so the same applies to your training methods. Go with the biggest exercises that force the most muscles to work as one unit. Exercises like cleans, snatches, jerks, ohp, squats, deadlifts, chins, GMs, etc are all great choices. Forget garbage like curls, tricep extensions, calf raises, upright rows, etc....they may have a place in a workout but it's usually for a very good reason(muscle imbalance, injury prevention) and usually secondary to your primary lifts....

 

[feezy]

Sorry for not elaborating. You will actually save time and have more energy left for training MMA if you convert to a compound heavy schedule, like DEVILsSON suggested. Why not give it a try? I guarantee you'll get much better results with it.

Oh and good job w/ the weight loss. That is astounding.

 

[Mike O'Neil]

I here ya guys and thanks for the help. Its just hard you know? I feel like this workout has been good to me lol I have been doing it for almost 2yrs with some varation. As much as it sucks I care some about the body building aspect to. I still care about how I look as dumb as that sounds being a fighter. Anyway I weighed in at 192 2day and got my bf measured its 12. Im having surgery next week on my elbow and going be down about 2weeks. After that the cutting starts. I have to be under 180 and would like to see my bf under 10 by then.

 

[oyaji poi]

congratulations!

but, may I offer my thoughts? maybe your routine had run its course? sure you were trying to lose weight and train for a sport, and it seems your routine worked initially. But after your body composition had changed, and your entire purpose really, had changed, your routine hadn't. When you were at 180 it might have been a good idea to follow a strength routine, and let the bodyweight increase come through increased eating. The increased weight would have been much smaller compared to the increase in strength, relative to the increased weight/strength you saw with the bodybuilding style split. In a way, you're all over the shop with goals and strategies. Maybe work to align them better.

Of course, around here aligning your goals would involve becoming better conditioned and stronger, with an emphasis placed on each for varying durations of time. While keeping bodyweight the same, or increasing/decreasing it as you feel is necessary for your sport.

 

[feezy]

As much as it sucks I care some about the body building aspect to. I still care about how I look as dumb as that sounds being a fighter

It's not like putting yourself on a push/pull/squat schedule based around compounds is going to make you turn into one of the super heavyweight powerlifters with 30% bodyfat. Those guys are famous for the incredible amounts of weight they can lift, not for their looks.

Careful and clean eating, and low reps with heavy-ass weight on compound lifts will make you strong and will make you look good. Enough metro advice from me.