Law Bob Loblaw's Brawl Blog

[ASEGSEA]

_Law Bob Loblaw's Brawl Blog_​

The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens.
-Arnold Schwarzenegger

Bonjour amigos,


Knowing the benefits of keeping logs of results, I've decided to start posting my work log. The goal is to motivate myself to continue lifting by keeping record, and hopefully motivate someone else looking to attain similar conditioning goals.


_Goal:
Isn't the goal 90% of the time to be Bigger, Faster, Stronger, and with better endurance? It's a pretty vague statement and lacks any real end result--unless you break it down to what you want exactly.
-Bigger: Add at least 20 lbs of lean muscle (gonna be a lot milk, multi-vitamins, and chicken)
-Faster: Develop and maintain explosive power. Example measurement is how fast my max heart rate slows down to active rest HR.
-Stronger: Get to the 300 lb's in each Big 3 Lift before February 14, 2011 (four months out + a holiday for a memory milestone). This may require a drop in conditioning and focus on lift+rest. Additionally, I want to hit 1,000lbs in the big 3.
-Endurance: Get resting heart rate down to the 40's--not low 50's. Be able to perform for 3x5 rounds in MMA.

_How?:
As a fighter, there is no reason strength training cannot be part of your overall training. Being a long time fan of Starting Strength and Stronglifts, and now a fan of EZA/Joel Jamieson's "Ultimate MMA Conditioning" book, I'll combine strength training and conditioning into a modified, Frankensteined sort of method. Jamieson states that during your General Endurance block you must perform certain lifts to develop the slow-twitch fibers.


_When?:
Six days a week, Monday-Saturday, with an absolutely "do nothing" day on Sunday.

_Recorded Stats as of 09/17/2010:
Height: 5'9
Weight:149lbs
Estimated Average Caloric Intake: Unknown
Resting Heart Rate: 90
Average Miles Run Per Week: 0
Current 3x5 Squat: 155lbs______________________350lbs :Goal
Current 3x5 Bench: 115lbs______________________305lbs :Goal
Current 3x5 Overhead: 50lbs___________________No goal
Current 1x5 Deadlift: 185lbs_____________________350lbs :Goal

_Recorded Stats as of 11/4/2010:
Weight:153lbs
Estimated Average Caloric Intake: Approx 2.3k - 2.6k
Resting Heart Rate: 64
Average Miles Run Per Week: 8
Current 3x5 Squat: 205lbs______________________350lbs :Goal
Current 3x5 Bench: 165lbs______________________305lbs :Goal
Current 3x5 Overhead: 100lbs___________________No goal
Current 1x5 Deadlift: 250lbs_____________________350lbs :Goal

_Recorded Stats as of 12/29/2010:
Weight:153lbs
Estimated Average Caloric Intake: Hopefully more than last stat recording
Resting Heart Rate: Don't know
Average Miles Run Per Week: Zero
Current 3x5 Squat: 245lbs______________________365lbs 1RM Goal
Current 3x5 Bench: 185lbs______________________305lbs :1RM Goal
Current 3x5 Overhead: 100lbs___________________180lbs :1RM Goal
Current 1x5 Deadlift: 320lbs_____________________400lbs :1RM Goal


_Recorded Stats as of 2/01/2011: Switch to Texas Method
Weight:160lbs
Estimated Average Caloric Intake: Breakfast + GOMAD + Two lunches + Dinner = somewhere north of 4,000
Resting Heart Rate: Don't know
Average Miles Run Per Week: Zero
Current 5x5 Squat: 260lbs______________________365lbs 1RM Goal
Current 5x5 Bench: 155lbs______________________305lbs :1RM Goal
Current 5x5 Overhead: 95lbs___________________180lbs :1RM Goal
Current 1x5 Deadlift: (Turns out I was doing trap-bar deadlifts instead of normal deadlifts) 245lbs_____________________400lbs :1RM Goal

 

[ASEGSEA]

_Week 1:

Monday:
Warm-up:
10 body squats = 150 x 10 = 1500lbs
6 bar reps = 45 x 6 = 270lbs
135 x 5 = 575

[12/17 Edit: Removed warmup from grand total]

Squat:
205 x 5
205 x 5
205 x 5
_total: 3075

Bench:
165 x 5
165 x 5
165 x 5
_total: 2475

Overhead:
100 x 5
100 x 5
100 x 5
_total: 1500

Deadlift:
250 x 5
250 x 5 (I guess my ego wanted to do another set since I pumped out the first with a fury)
_total: 3750

Grand Total: 7050 lbs moved today

Tuesday:
I missed practice today!! I really need to stop taking "short" naps before practice. I wake up just in time to throw on gear and drive over, which is NOT enough time-inertia to get me started. That's one more day of practice my opponent will have on me. ...but at least I now have more real estate value in Fable 3...

Thursday:
MMA practice for an hour today. Felt good to be back after a two and a half week break (schedule change at work + fighting off bronchitis).

 

[turbozed]

Great title!

 

[ASEGSEA]

What's your training background as a fighter?

I started in Israeli Self Defense, and that's extended into BJJ, Muay Thai, Boxing, and now MMA.

The head of my school wanted me to fight this December, but:
a.) I have the gas tank of a drag car
b.) I need more ground game

 

[Long Nguyen]

how do you like the Ultimate MMA Conditioning book?? can you do a review on it sometime??

 

[ASEGSEA]

how do you like the Ultimate MMA Conditioning book?? can you do a review on it sometime??

I've owned the book for almost 6 months now so I'll definitely get a review up soon.

The material and science behind the madness is worth the price alone: you learn the why's and what-for's concerning workouts. Things like oxygen delivery, oxygen utilization, anerobic threshold development--the fancy workout words finally get an application instead of just what you read on forums and wiki. He shows you what it does, how to do it, and most of all, how to plan. There's a lot to ingest and it feels like information overload at first, but once you get familiar with the terms and have applied the workouts, it almost becomes your your conditioning bible, and you don't want to deviate away from it.

I'll have a full on review by Christmas. That may seem like a long time, but I really don't want to condemn or recommend something like this until I've really tested it out, and made sure initial placebo effects are set aside.

 

[scoopj]

Good luck, great title.

 

[ASEGSEA]

_Week 1 (Continued):

Friday:
Warm-up:
10 body squats = 150 x 10 = 1500lbs
135 x 5 = 575
185 x 3 = 555

Squat:
210 x 5
210 x 5
210 x 5
_total: 3150

Bench:
170 x 5
170 x 5
170 x 5
_total: 2550

Grand Total: 8330 lbs

I skipped out on overhead and deads because I wanted to try the "Battle ropes," I read they're called. Here's an image of Brock doing them pre-UFC 121.

And good gracious are those ropes an insane workout. I was gasping for air after 15 seconds. This is nasuea inducing.

Battle Ropes:
15 seconds x 3 sets, with 2 minute rest in between (lame, I know, but I'll try them out on Explosive Day)

Saturday:
Open Mat/BJJ for two hours

Total Weight Moved for Week 1:
15,380 lbs

 

[ASEGSEA]

_Week 2:

Monday:
Warm-up:
10 body squats = 150 x 10 = 1500lbs
5 bar reps = 45 x 5 = 225lbs
135 x 10 = 1350
185 x 3 - 555

Squat:
215 x 5 = 1075
215 x 5 = 1075
215 x 4 = 896
_Total: 3046

Dumbbell Bench (Partner was out):
60 x 2 x 5 = 600
60 x 2 x 5 = 600
60 x 2 x 5 = 600
_Total: 1800

Deadlift:
265 x 5 = 1325

Grand Total: 6,171 lbs

Tuesday: Explosive Day (Rate of Force Development)
5 minute warm up jog

Battle Ropes:
10 seconds w/ 40 rest
10 seconds w/ 40 rest
10 seconds w/ 40 rest
10 seconds w/ 40 rest
10 seconds w/ 40 rest
10 seconds w/ 40 rest
_Total: 60 seconds

8 Minute Active Rest: Walking at 3mph

Squat Jumps:
45lb kettlebell x 150lb bodyweight x 8 jumps = 1560
45lb kettlebell x 150lb bodyweight x 8 jumps = 1560
45lb kettlebell x 150lb bodyweight x 8 jumps = 1560
45lb kettlebell x 150lb bodyweight x 8 jumps = 1560
45lb kettlebell x 150lb bodyweight x 8 jumps = 1560
45lb kettlebell x 150lb bodyweight x 8 jumps = 1560
_Total: 9360 lbs

Plyo Pushups:
150lb x 8 = 1200
150lb x 8 = 1200
150lb x 8 = 1200
150lb x 8 = 1200
150lb x 8 = 1200
150lb x 8 = 1200
_Total: 7200 lbs

_Grand Total: 16,560

Friday:
Warmup:
10 Body squats = 150 x 10 = 1500
Bar squats = 45 x 10 = 450
205 x 3 = 615


Squats:
215 x 5 = 1075
215 x 5 = 1075
215 x 5 = 1075
_Total: 3225

Bench:
175 x 5 = 875
175 x 5 = 875
175 x 5 = 875
_Total: 2625

Overhead Press:
95 x 5 = 475
95 x 5 = 475
95 x 5 = 475
_Total: 1425

Deadlifts:
270 x 5 = 1350

Grand Total: 8625 without counting warmups, 11190 with

 

[ASEGSEA]

_Week 3:

Monday:
Warm up:
Body Squat 150 x 10 = 1500
Bar + Plates = 135 x 5 =
205 x 3 =

Squats:
220 x 5 = 1100
220 x 5 = 1100
220 x 5 = 1100
_Total: 3300 (easy to add this one)

Bench:
175 x 5 = 875
175 x 5 = 875
175 x 5 = 875 (Struggled with the last)
_Total: 2625

Deadlift:
270 x 5 = 1350

_Grand Total: 7275

 

[vision1]

Good luck with those hefty goals (especially the bench).

You shouldn't count bodyweight squats as 150 lbs weight moved per rep, and then count squats with 135lbs on your back only 135 lbs weight moved per rep. That doesn't make sense at all.

 

[rAceFranklin]

Great to see such lofty goals, mine are quite similar. Fingers crossed for us both!

Are you planning on doing that same lifting regimen every day or are you mixing it up and focusing on different lifts different days?

 

[ASEGSEA]

Good luck with those hefty goals (especially the bench).

You shouldn't count bodyweight squats as 150 lbs weight moved per rep, and then count squats with 135lbs on your back only 135 lbs weight moved per rep. That doesn't make sense at all.

I thought the same exact thing last week as I was typing it all out. My reasoning for including it was my grnad weekly total as "total weight moved," but then it didn't make sense to not add that 150 towards all squats. So I just phased out counting warmu ps all together. Thanks for the input.

 

[ASEGSEA]

Great to see such lofty goals, mine are quite similar. Fingers crossed for us both!

Are you planning on doing that same lifting regimen every day or are you mixing it up and focusing on different lifts different days?

It's Starting Strength modified, so until I get powercleans down, it'll be squat bench deads everyday with OHP, and I'll do this for as long as I can until I plateau. I'm seeing gains plenty good for now, even for only two days a week. Once I plateau I plan on sticking with a 5x5 program 3 days a week until I hit my goals. The biggest worry right now isn't weight lifted, but calorie intake. I still have trouble eating enough, so I bought some casein and whey protein to help push the calorie count.

 

[rAceFranklin]

It's Starting Strength modified, so until I get powercleans down, it'll be squat bench deads everyday with OHP, and I'll do this for as long as I can until I plateau. I'm seeing gains plenty good for now, even for only two days a week. Once I plateau I plan on sticking with a 5x5 program 3 days a week until I hit my goals. The biggest worry right now isn't weight lifted, but calorie intake. I still have trouble eating enough, so I bought some casein and whey protein to help push the calorie count.

Awesome.

I myself am not yet at the point whether I know if I'm really eating enough, though I think my concern will be eating better not more.

 

[ASEGSEA]

Awesome.

I myself am not yet at the point whether I know if I'm really eating enough, though I think my concern will be eating better not more.

Good luck! For me it's just milk+protein, chicken, and vitamins. I figure the milk+protein gets me all the substance I need to get big and the protein to rebuild, the chicken because it's a healthy protein-packed alternative to all that milk, and a multi just to ensure I get what I need.

 

[ASEGSEA]

_Week 2: (Continued)

Tuesday: Explosive Day (Rate of Force Development)
No warm up

Battle Ropes:
12 seconds w/ 30 rest
12 seconds w/ 30 rest
12 seconds w/ 30 rest
12 seconds w/ 45 rest
12 seconds w/ 60 rest (Couldn't maintain rest time)
12 seconds w/ 60 rest
_Total: 72 seconds

8 Minute Active Rest: Walking at 3mph

Squat Jumps:
70.5lb (32kg) kettlebell + 150lb bodyweight x 8 jumps = 1764 ; 45 second rest
70.5lb (32kg) kettlebell + 150lb bodyweight x 8 jumps = 1764 ; 45 second rest
70.5lb (32kg) kettlebell + 150lb bodyweight x 8 jumps = 1764 ; 45 second rest
70.5lb (32kg) kettlebell + 150lb bodyweight x 8 jumps = 1764 ; 45 second rest
70.5lb (32kg) kettlebell + 150lb bodyweight x 8 jumps = 1764 ; 45 second rest
70.5lb (32kg) kettlebell + 150lb bodyweight x 8 jumps = 1764
_Total: 10584 lbs

Plyo Pushups:
150lb x 10 = 1500 ; 40 second rest
150lb x 10 = 1500 ; 40 second rest
150lb x 10 = 1500 ; 40 second rest
150lb x 10 = 1500 ; 40 second rest
150lb x 10 = 1500 ; 40 second rest
150lb x 10 = 1500 ; 40 second rest
_Total: 9000 lbs

_Grand Total: 19,584

Tuesday Night: One hour MMA practice

Weight as of 11/16/10: 154lbs

 

[ASEGSEA]

_Week 3: (Continued)

Thursday: Explosive Day (Rate of Force Development)
No warm up

Battle Ropes:
12 seconds w/ 45 rest
12 seconds w/ 45 rest
12 seconds w/ 45 rest
12 seconds w/ 45 rest
12 seconds w/ 60 rest (Couldn't maintain rest time)
12 seconds w/ 60 rest
_Total: 72 seconds

8 Minute Active Rest: Walking at 3mph

Squat Jumps:
70.5lb (32kg) kettlebell + 150lb bodyweight x 8 jumps = 1764 ; 45 second rest
70.5lb (32kg) kettlebell + 150lb bodyweight x 8 jumps = 1764 ; 45 second rest
70.5lb (32kg) kettlebell + 150lb bodyweight x 8 jumps = 1764 ; 45 second rest
70.5lb (32kg) kettlebell + 150lb bodyweight x 8 jumps = 1764 ; 45 second rest
70.5lb (32kg) kettlebell + 150lb bodyweight x 8 jumps = 1764 ; 45 second rest
70.5lb (32kg) kettlebell + 150lb bodyweight x 8 jumps = 1764
_Total: 10584 lbs

8 Minute Active Rest: Walking at 3mph


Plyo Pushups:
150lb x 10 = 1500 ; 40 second rest
150lb x 10 = 1500 ; 40 second rest
150lb x 10 = 1500 ; 40 second rest
150lb x 10 = 1500 ; 40 second rest
150lb x 10 = 1500 ; 40 second rest
150lb x 10 = 1500 ; 40 second rest
_Total: 9000 lbs

_Grand Total: 19,584

 

[ASEGSEA]

_Week 3 (Continued):

Friday:
Warm up:
Body Squat 150 x 10 = 1500
Bar + Plates = 135 x 5 =
205 x 3 =

Squats:
225 x 5 = 1125
225 x 5 = 1125
225 x 4 = 900
_Total: 3150

Bench:
180 x 5 = 900
180 x 5 = 900
180 x 5 = 900 (Struggled with the last)
_Total: 2700

OHP:
95 x 5 = 475
95 x 5 = 475
95 x 5 = 475
_Total: 1425

Deadlift:
280 x 5 = 1400

_Grand Total: 8675

Saturday:
Hour and a half of rolling with the Army combatives.

 

[ASEGSEA]

_Week 3 (Results):

Lift Totals: 15,950lbs total for big lifts.

Explosive Totals: 39,168lbs moved for explosive training.

Hours of Technique Training: Two and a half

Total weight moved: 55,118 lbs moved between lifts and explosive.

No miles ran .