Sanyo89's 4th try.

Discussion in 'Training Logs' started by sanyo89, May 26, 2008.

  1. sanyo89

    sanyo89 White Belt

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    So I've made other logs and have failed to update them consistently, but this time will be different. :icon_chee

    Stats:
    Age: 19
    Weight: 175-180lbs
    Height: Between 5'10 and 5'11
    Reach:
    Vertical (you will see later):
    Body Fat: Unknown

    Strength: I'm doing a slightly modified Bill Starr 5x5 Routine (M,W,F) along with AirAlert (Vertical Jump Program)
    Conditioning: Running/Playing basketball every off day of lifting (T,Th, Sat)
    Diet: I eat clean (Gourmet Nutrition (A++)) and try to pack as much protein in the day as I can
    Supplements: Whey protein, Creatine (sometimes), Mutli's, Fish Oil, Flax Oil, B-Complex, Muscle Milk (sometimes), ZMA (until I run out)
    Training: 5 days a week of 2-3 hour sessions of Muay thai and BJJ

    Goals:
    For Sept 08'
    Strength: Current/Future (All in lbs)
    Bench: 225/240
    Squat: 295/350
    Row: 200/?
    Deadlift: 335/405
    Pclean: 145/185
    Pullup: 5x5 BW/5x5 w/ +25
    Dunk a basketball by next summer
    Be proficient at rolling and sparring at the end of the summer. Be able to put some combos together and smoothly attempt some basic submissions. In the distant future, fight.

    Routine (M,W,F)
    Format - Weights x reps x sets

    Workout 1 (Monday)

    Bench: (X)x5x5, (X)x2x1, (X)x1x1

    Squat: (X)x5x5, (X)x2x1, (X)x1x1

    Row: (X)x5x5, (X)x2x1, (X)x1x1

    Weighted Situp: (X)x25x5

    DB Presses: (X)x10X3

    Workout 2 (Wednesday)


    Deadlift: (X)x5x5, (X)x2x1, (X)x1x1

    Military press: (X)x5x5, (X)x2x1, (X)x1x1

    Pullups: Bodyweight x5x5 + (X)

    Clean: (X)x5x5, (X)x2x1, (X)x1x1

    Dip: Bodyweightx10x5 + (X)

    Workout 3 (Friday)


    Bench: (X)x5x5, (X)x2x1, (X)x1x1

    Squat: (X)x5x5, (X)x2x1, (X)x1x1

    Row: (X)x5x5, (X)x2x1, (X)x1x1

    Weighted Situp: (X)x25x5

    DB Presses: (X)x10X3

    Tuesday & Thursday
    Jump Rope 5, 2 min rounds
    Sherdogg Challenge (100p, 100s, 20c, 2mile)
    Basketball/Running

    Air Alert: Some vertical jump program my bro had purchased yearssss ago. Going to give it a go.
    Week Leap Ups, Calf Raises, Step Ups, Thrust Ups, Burnouts(wed)

    sets reps sets reps sets reps sets reps sets reps
    1 2 25 2 10 2 10 2 15 1 100
    2 1 50 2 20 2 15 2 20 1 200
    3 1 75 2 25 2 15 2 25 1 300
    4 1 75 2 30 2 20 2 30 1 400
    5 2 50 2 35 2 20 2 35 1 500
    6 1 100 2 40 2 25 2 40 1 600
    7 1 125 2 45 2 25 2 50 1 700
    8 2 75 2 50 2 30 2 60 1 800
    9 2 100 2 55 2 30 2 70 1 900
    10 2 125 2 60 2 35 2 80 1 1000
    11 2 150 2 65 2 35 2 90 1 1100
    12 2 200 2 70 2 40 2 100 1 1200



    Training As of now until I start work 5/26/08
    I've completed about a month of training before school started this year, and have started up again 5/19/08. I suck but I'm working hard.
    M: Muay thai 6-8, Grappling 8-9
    T: Muay thai 9-11 or Muay thai 6:30-7:30, Grappling 7:30-9
    W: Grappling 9-11
    Th: Muay thai 9-10, Grappling 10-11
    F: Muay thai 6:30-7:30
    S & Sun: off

    Any comments/suggestions no matter how rude, inappropriate or embarrassing would be greatly appreciated (as long as it will help me)
     
  2. sanyo89

    sanyo89 White Belt

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    5/26/08
    (m)Bench 135*10 145*5 155*5 165*5 175*5 185*5 195*4 205*3 135*15
    Squat 135*10 185*5 225*5 225*5 235*5 245*5 265*3 285*1
    Row 135*10 145*5 145*5 155*5 65*5 165*5 185*5 185*4
    Wsit 25*10*5
    DB Press 55*10 60*10 65*10 instead 55*10, 60*7, 60*7

    Felt strong for all of the main lifts (1st three), situps went well, but failed last two sets. DB presses were atrocious. I was dead from the other lifting.
     
  3. zop

    zop <img src="http://img240.imageshack.us/img240/7201/

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    Can you give a basic outline of the AirAlert program. I'm very interested to see what they have you do. Exercises with reps/sets and frequency will be great.
     
  4. sanyo89

    sanyo89 White Belt

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  5. sanyo89

    sanyo89 White Belt

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    Just completed air alert
    Did about 2.5x the amount required for today.
    Step ups and leap ups burned my quads like a bitch.
    The calf raises and thrust ups were not difficult at all.

    Jesus christ I am sweating like I just ran 15 miles. Good stuff. (Its probably not a good idea to be doing this on the same day I do squats. oh well.)

    Leap Ups, Calf Raises, Step Ups, Thrust Ups

    sets reps sets reps sets reps sets reps
    2 25 2 10 2 10 2 15
     
  6. endlessscott

    endlessscott Blue Belt

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    Stick with it man. I'm the same way, every time I start making some gains I get lazy and give up for a while.

    How'd the rack turn out anyway?
     
  7. sanyo89

    sanyo89 White Belt

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    oh the rack. its very nice. I'll post some pictures as soon as I take some. I just cannot work out at home - no motivation. The rack will be for days I cannot make it to the gym. Thanks again for the guidelines.

    its not that I give up lifting... its that i give up the log.. haha
     
  8. sanyo89

    sanyo89 White Belt

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    5/27/08
    Played basketball from 6:45-9 today. Boy am I tired.
    Class 9-11 tomorrow along with workout & air alert. Need sleep.
     
  9. sanyo89

    sanyo89 White Belt

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    5/28/08
    (w)Deadlift 135*10 225*5 225*5 225*5 265*5 275*5
    Mil Press 95*10 105*5 115*5 125*5 135*5 140*1 140*1
    Pullup bw 5*5
    Pclean 135*5*5 140*2 145*1
    Dip bw*10*4, 25lbs*7*1

    Played basketball for 45 mins

    Then did Air Alert... my legs are screaming
     
  10. sanyo89

    sanyo89 White Belt

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    5/29/08

    Played basketball for about 1 1/2 hours
     
  11. sanyo89

    sanyo89 White Belt

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    (f)Bench 135*10 165*5 175*5 185*5*3 205*1 215*1 225*1 (fail)
    Squat 225*5*5 275*1
    Row 155*5*5
    Wsit 25lbs
    DB Press 55*10 60*10 65*10
    Shrug 135*10 225*10 225*10 225*10 250*5
     

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