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
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
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
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.
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.
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.
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 [email protected] 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.
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.
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.
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.
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
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
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.
6-7-08 SOHP Barx8 115x5 135x3 155x5x2sets 155x3+2 PP 155x2+3 PP Push Press 205x2 DL 205x3 315x1 405x1
