Smash Your Enemies (S&P)

[Call4Blood]

General Background
I've been lurking on sherdog for a couple of years reading MMA forums and whatnot.
Clicked on the S&P forum a while back and liked what I read. So I lurked around here for a couple of months reading up on things. Screwed around with lifts practicing form and stuff.

Previous Weight Training
Not much. When I did I was a curlmonkey. But never lifted on a regular schedule.

Age
28

Weight
260

Height
6'-0"

Occupation
Pipefitter (construction work)

Goals
Get stronger, not be as fat

 

[Call4Blood]

5/5/2008

Stretch
5 min walk on treadmill to get warm


Squat
135x3
185x3
225x3
275x5x5

Strict SOHP
Barx3
95x3
115x3
135x5x5

Pullups @258 lbs.
BWx3
BWx4
BWx3

Thoughts:
Workout killed me, first one back after being sick for a week then tweaking my back at work and missing another week. Basically starting over

 

[Call4Blood]

5/6/2008

Chinups @ 256 lbs.
4
4
4

CoC #1
Rx5
Lx5

CoC #2
Rx2
Lx2

CoC #2.5
Rx1
Lx1

CoC #3
Rx0 (getting closer)
Lx0

CoC #1
R/L x 10

Pinch (2) 25# Standard plates
R x 32 sec
L x 26 sec

 

[Merrill]

Nice log man. I used to be a welder. That's a mean job. Good lifting.

 

[Call4Blood]

Thanks Merrill
Yeah I've been a fitter for 8 years now. It can be brutal at times. But I thought I'd list it cause it might explain why my grip is ok without ever training it.

 

[Call4Blood]

5/7/2008

DL
135x3
225x3
315x5x5

Dips (done between DL sets)
BWx5x2
BWx4

BOR
135x3
185x5x5

PowerClean + Push Press
185x1

Quick Workout today, have to go get ready for buddies bachelor party now.

 

[HellIsForHeroes]

The amount Hatebreed references in this thread have made me orgasm about 15 times.

 

[Call4Blood]

LOL, I guess I got a little carried away with that. I was having trouble thinking of shit for username whatever.... so I opened up my windows media library and started looking at song titles.

 

[HellIsForHeroes]

You can't go wrong with Hatebreed.

 

[Call4Blood]

Stretch + 5 min walk on treadmill

Squat
115x3
135x3
225x3
280x5x5

SOHP Strict
Barx3
95x3
115x3
140x5x5 (last rep of last set needed a touch of leg drive)

Deadlift
140x3
225x3
295x3
320x5x5

Chinups
3x3@262 BW

Felt weak today on squats, form was off a little, leaning foward some on 4th and 5th reps after 3rd set. I think that binge drinking for 4 days since my last post didn't help me out too much.

 

[Call4Blood]

5/13/08

chinups
BWx3x3

COC #1
Rx20
Lx25

COC #2
Rx5
Lx3+1+1+1

COC #2.5
Rx1+1+1+1
Lx1+1+15 sec hold against leg

Plate Pinches
20#
Rx30
Lx45

35#
Rx30
Lx35

50#
Rx30
Lx25

Trying to give left hand some extra work at lighter resistance to even out strength disparity.

 

[Call4Blood]

5/14/08

Stretch
Walk 5 min on Treadmill

Squat
135x3
225x3
250x3
285x5x5

Bench
115x3
135x3
160x3
185x5x5

BOR
95x3
135x3
165x3
190x5x5

Dips
BWx4x3 sets @ 262 lbs.

 

[Call4Blood]

5/17/2008

Stretch+5 minute walk

Squat
135x3
225x3
260x3
290x5x5

Push Press
115x3 strict
140x3 strict
160x3 pp
180x5x4 sets
180x4

Deadlift
180x3
225x3
300x3
325x5x5

Thoughts: push presses made me want to die.

 

[Call4Blood]

5/19/2008

Squat
135x3
225x3
275x3
295x5x5 PR for 5x5

Bench Press
135x3
155x3
170x3
190x5x5

BOR
135x3
165x3
195x5x5

Dips
BWx4
BWx5
BWx5

263 lbs BW today

 

[Call4Blood]

5/22/2008

Squat
135x3
225x3
275x2
300x5x5

SOHP
95x3
115x3
135x3
150x5x2sets
150x4x2sets
150x5

DL
150x3
225x3
315x1
345x5

Pullups @ 264.5
2
2
3

 

[Call4Blood]

Dear Squats,

I Hate you.

Love,
Mike

 

[Call4Blood]

5/28/08

DL
225x4
315x3
355x1
385x3x5sets

SOHP
135x3
150x5x4sets
150x4

Chinups@264
4
3
3

 

[Call4Blood]

6/2/08

Squat
barx5
135x5
225x4
275x4
295x5x5

SOHP
barx5
115x3
135x3
150x5x5

DL
150x3
225x3
315x1
350x5x5

Found an old digital camera when cleaning out my work truck. Unfortunately it only would record video for 10 secs at a time. From watching what it did record I can see that I'm leaning forward at the bottom on squats trying to get low enough. So time to use less weight and work on form and flexibility. Pressing was good, finally hit all reps and sets at 150. Gonna try deadlifting less reps with more weight.

 

[Call4Blood]

6-4-08

Squat
Barx8
135x5
225x4
250x3
275x5x5

Bench
Barx5
135x4
155x3
175x3
195x5x5

Dips
BWx4

 

[Call4Blood]

6-7-08

SOHP
Barx8
115x5
135x3
155x5x2sets
155x3+2 PP
155x2+3 PP

Push Press
205x2

DL
205x3
315x1
405x1