Ssdd's Log: Step by step walk the thousand-mile road
- Thread starter ssdd
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3/15
8pm grappling: drilled defeating the underhook from side control and a near side armbar. Rolled 4 rounds. Didn't eat dinner, just a protein bar with an iced tea. Dumb.
3/16
Bike warm up and some shoulder warm ups
Bench: 45x5, 85x5, 105x5, 115x3
130x5
150x5
170x3
180x3x2
Squat: 45x5, 95x5, 115x5, 135x5, 155x3
180x8x2
180x6
155x10
BOR:
125x6x6
Face pull: 42.5x15x4
Wtf, felt hard. Was planning to do 180x10x3 on squats but that just felt heavy. Like 10RM heavy. Bad week for squats I guess.
8pm grappling: drilled defeating the underhook from side control and a near side armbar. Rolled 4 rounds. Didn't eat dinner, just a protein bar with an iced tea. Dumb.
3/16
Bike warm up and some shoulder warm ups
Bench: 45x5, 85x5, 105x5, 115x3
130x5
150x5
170x3
180x3x2
Squat: 45x5, 95x5, 115x5, 135x5, 155x3
180x8x2
180x6
155x10
BOR:
125x6x6
Face pull: 42.5x15x4
Wtf, felt hard. Was planning to do 180x10x3 on squats but that just felt heavy. Like 10RM heavy. Bad week for squats I guess.
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3/21
Fire hydrants, hip thrusts, kneeling squats, stationary bike warm up
Deadlift: 135x5, 145x5, 175x5, 205x3
245x3
280x3
315x3
245x5
Bench: 45x5, 85x6
105x10
135x10
145x8
160x5+F
Chins: bw x6x5 between bench sets
Front squat: 45x6
125x8
145x8
170x6
Face pulls: 42.5x15x4
Deadlifts were smooth and I decided to not do an AMAP set, and had no grinders; nice.
Bench reps were surprisingly smooth and easy until the last set. I should have stopped after 3 or 4 reps but stubbornly persisted to see if I could get 6, which was my goal. The weight stopped like half way for a few seconds and just as it was coming down I managed to slide my whole body up the bench and get the bar on the bottom hook, avoiding the roll of shame.
Front squats were good and smooth until the last 2 reps of the last set, when my back fatigued and wanted to round forward. Made all reps anyway.
Swole
7pm kickboxing:
Drilling on the Thai pads, checking a low round kick and coming back with a cross. Then coming back with a cross, cross hook, or cross hook cross depending on what your partner said. Then coming back with a cross, cross hook, or cross hook cross followed by a knee on the same side as your last thrown hand, then onto all that except throwing a round kick instead of a knee. We didn't wear gloves just wraps and shin guards. I realized I was making a lot of contact with the knuckles of my fingers instead of my fist. A lot of emphasis was put into basic technique cues like fully extending the cross, opening the hook, pivoting the hips on the ball of the foot to kick, toes down on knees and checking, keeping hands up and returning hands to guard after a punch, and he used me to demonstate all that, so at least I have that down.
Conditioning round at the end consisting of squats, push ups, and crunches. Chest was so F'ing swole after that I thought my pecs might explode
Fire hydrants, hip thrusts, kneeling squats, stationary bike warm up
Deadlift: 135x5, 145x5, 175x5, 205x3
245x3
280x3
315x3
245x5
Bench: 45x5, 85x6
105x10
135x10
145x8
160x5+F
Chins: bw x6x5 between bench sets
Front squat: 45x6
125x8
145x8
170x6
Face pulls: 42.5x15x4
Deadlifts were smooth and I decided to not do an AMAP set, and had no grinders; nice.
Bench reps were surprisingly smooth and easy until the last set. I should have stopped after 3 or 4 reps but stubbornly persisted to see if I could get 6, which was my goal. The weight stopped like half way for a few seconds and just as it was coming down I managed to slide my whole body up the bench and get the bar on the bottom hook, avoiding the roll of shame.
Front squats were good and smooth until the last 2 reps of the last set, when my back fatigued and wanted to round forward. Made all reps anyway.
Swole
7pm kickboxing:
Drilling on the Thai pads, checking a low round kick and coming back with a cross. Then coming back with a cross, cross hook, or cross hook cross depending on what your partner said. Then coming back with a cross, cross hook, or cross hook cross followed by a knee on the same side as your last thrown hand, then onto all that except throwing a round kick instead of a knee. We didn't wear gloves just wraps and shin guards. I realized I was making a lot of contact with the knuckles of my fingers instead of my fist. A lot of emphasis was put into basic technique cues like fully extending the cross, opening the hook, pivoting the hips on the ball of the foot to kick, toes down on knees and checking, keeping hands up and returning hands to guard after a punch, and he used me to demonstate all that, so at least I have that down.
Conditioning round at the end consisting of squats, push ups, and crunches. Chest was so F'ing swole after that I thought my pecs might explode
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2/22
7pm kickboxing: bag training class. Not as hard as tuesday, but with circuits at the end. Still tired at the end.
8:15 grappling: reviewed Wednesdays stuff and rolled. Real tired and achey by the end.
I'm supposed to press heavy tomorrow, but that isn't looking too likely right now, considering how sore my shoulders are. Fighting to try to get 6 reps and failing that last rep on bench yesterday was a mistake.
7pm kickboxing: bag training class. Not as hard as tuesday, but with circuits at the end. Still tired at the end.
8:15 grappling: reviewed Wednesdays stuff and rolled. Real tired and achey by the end.
I'm supposed to press heavy tomorrow, but that isn't looking too likely right now, considering how sore my shoulders are. Fighting to try to get 6 reps and failing that last rep on bench yesterday was a mistake.
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3/23/13
Stationary bike warm up
Squat: 45x5, 95x5, 115x5, 135x5
165x6x6
SOHP: 45x5, 60x5, 75x5
90x3
105x3
120x3
130x1x2
120x3
105x3
90x3
BOR:
130x10
130x8
130x9
Had to cut the workout a little short to go help someone move furniture. Basically didn't do a set or 2 of BOR and no external rotations. All SOHP reps were smooth and not too slow.
Stationary bike warm up
Squat: 45x5, 95x5, 115x5, 135x5
165x6x6
SOHP: 45x5, 60x5, 75x5
90x3
105x3
120x3
130x1x2
120x3
105x3
90x3
BOR:
130x10
130x8
130x9
Had to cut the workout a little short to go help someone move furniture. Basically didn't do a set or 2 of BOR and no external rotations. All SOHP reps were smooth and not too slow.
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3/26
Stationary bike warm up and leg swings
Squat: 45x5, 95x5, 115x5, 135x5, 155x3
170x5
195x5
225x5
210x5
185x5
Bench: 45x5, 85x5, 105x5
135x6x6
Chins: before each bench set bw x6x9
Bw x10x2
45* Back Extensions:
Bw x10x3 also between a few of the bench sets
Had to go to work cut a little short again. Finally got 225x5 with the thick bar at the gym. Its not really a thick bar, but it's thicker than the one I was using and I swear its either heavier or the diameter makes it harder for me to stay upright. I started using the thick one because the gym only has 2 of the normal bars and one is bent and half the time someone else is already using the other one, and they have like 6 of the thicker ones
7pm kickboxing: hit the bag for 4 rounds then did a partner sparring drill for 3 rounds then sparred a few rounds. I sucked today was thinking too much and not acting and reacting enough. Havent sparred in a while so that is to be expected.
Stationary bike warm up and leg swings
Squat: 45x5, 95x5, 115x5, 135x5, 155x3
170x5
195x5
225x5
210x5
185x5
Bench: 45x5, 85x5, 105x5
135x6x6
Chins: before each bench set bw x6x9
Bw x10x2
45* Back Extensions:
Bw x10x3 also between a few of the bench sets
Had to go to work cut a little short again. Finally got 225x5 with the thick bar at the gym. Its not really a thick bar, but it's thicker than the one I was using and I swear its either heavier or the diameter makes it harder for me to stay upright. I started using the thick one because the gym only has 2 of the normal bars and one is bent and half the time someone else is already using the other one, and they have like 6 of the thicker ones
7pm kickboxing: hit the bag for 4 rounds then did a partner sparring drill for 3 rounds then sparred a few rounds. I sucked today was thinking too much and not acting and reacting enough. Havent sparred in a while so that is to be expected.
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7pm grappling: drilled stuffing a takedown and getting front headlock, and a couple options off there. Live rolled from the position then rolled a bunch of extra rounds. Got almost no sleep last night very tired in class
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3/28
Warm up: some bodyweight squats and leg swings haha
Deadlift: 135x5, 145x5, 175x5, 205x3
265x5
295x3
335x2
SOHP: 45x5, 60x5
75x10
95x8
105x6
120x3
85x10
Front Squat: 45x5, 95x5
135x5
155x5
180x5
Side lying external rotations:
5lb plate x30, x25, x20
Felt good, 335 felt nice, prob could've got another rep.
Was considering doing more but don't want to run myself into the ground before kickboxing
Edit:
7pm kickboxing: did a million drills working on defense and moving, especially moving. 2 conditioning rounds at the end
Warm up: some bodyweight squats and leg swings haha
Deadlift: 135x5, 145x5, 175x5, 205x3
265x5
295x3
335x2
SOHP: 45x5, 60x5
75x10
95x8
105x6
120x3
85x10
Front Squat: 45x5, 95x5
135x5
155x5
180x5
Side lying external rotations:
5lb plate x30, x25, x20
Felt good, 335 felt nice, prob could've got another rep.
Was considering doing more but don't want to run myself into the ground before kickboxing
Edit:
7pm kickboxing: did a million drills working on defense and moving, especially moving. 2 conditioning rounds at the end
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8:15 grappling: drilled the same stuff as Wednesday. Caught a guy who missed last class with one of the moves we did last time but didn't do today. Showed him how to do it and then paid for it minutes later when he caught me in it, but that's ok, everyone gets to learn and get better. Rolled many rounds, real tired by the end. My shoulder was bothering me right off the bat, hoping it's fine by tomorrow, like last week. My instructor has a fight in a week and then he's talking about tournaments again. I don't want to put my lifting on the back burner or drop weight this year, but maybe I'll sub out a lighter lifting day for some kind of conditioning. I really need to clean up my diet and a tournament always helps with that, plus getting ript up for the summer
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3/30
Squat: 45x5, 95x5, 115x5, 135x5
185x8
185x10x2
Bench: 45x5, 85x5, 105x5, 115x3
130x5
150x5
175x3
185x2
185x1
185x2
185x1
BOR:
140x6x6
Face pull: 50x15x3
Squats were better than last time, RPE was still very high, like 9. Bench felt terrible. Just wanted to get 2 sets of 3 with 185 but couldnt get even one. The second rep of the second double was an absolute grinder, I used so much leg drive to get it up the entire bench moved a little. I am pretty sore from grappling last night so maybe that's why
Squat: 45x5, 95x5, 115x5, 135x5
185x8
185x10x2
Bench: 45x5, 85x5, 105x5, 115x3
130x5
150x5
175x3
185x2
185x1
185x2
185x1
BOR:
140x6x6
Face pull: 50x15x3
Squats were better than last time, RPE was still very high, like 9. Bench felt terrible. Just wanted to get 2 sets of 3 with 185 but couldnt get even one. The second rep of the second double was an absolute grinder, I used so much leg drive to get it up the entire bench moved a little. I am pretty sore from grappling last night so maybe that's why
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4/2
7pm Kickboxing: very technical class working knees and elbows. Then put it all together in an example combo: Jab cross, clinch, knee 1, crossing elbow 2, low inside round kick or sweep.
Had to go to work early didn't lift this morning. Now I have to watch the ultimate fighter, then I might go lift before the gym closes.
Edit:
Squat: 45x5, 95x5, 115x5, 135x5
170x3
190x3
210x3
240x1x3
210x4
190x3
170x3
SOHP: 45x5, 60x5, 75x5
95x6x5
Chins: bw x6x8 between press sets
Bw x15x2
Bw x10
All squats felt slow out of the hole, difficult, and overall terrible. I was planning to do more reps with 240 but it just felt too heavy. My descent speed was too slow and I didn't feel like my PC was activating right. Even on the warm ups with the bar and 95lbs I felt a lot of soreness and tightness in my quads and hip flexors near the bottom. I did some hip flexor, neck, and pec minor stretches between sets in case it was something tight throwing everything off. SOHP was good and chins were good and although they felt slow the bar and my body was moving pretty fast.
I kind of miss doing RDLs and SLDLs and I think I might throw them in on day 3. They seem to have a therapeutic effect on me if anything. Never really make me sore or exceptionally tired but I like the way my hips activate and my hamstrings stretch
7pm Kickboxing: very technical class working knees and elbows. Then put it all together in an example combo: Jab cross, clinch, knee 1, crossing elbow 2, low inside round kick or sweep.
Had to go to work early didn't lift this morning. Now I have to watch the ultimate fighter, then I might go lift before the gym closes.
Edit:
Squat: 45x5, 95x5, 115x5, 135x5
170x3
190x3
210x3
240x1x3
210x4
190x3
170x3
SOHP: 45x5, 60x5, 75x5
95x6x5
Chins: bw x6x8 between press sets
Bw x15x2
Bw x10
All squats felt slow out of the hole, difficult, and overall terrible. I was planning to do more reps with 240 but it just felt too heavy. My descent speed was too slow and I didn't feel like my PC was activating right. Even on the warm ups with the bar and 95lbs I felt a lot of soreness and tightness in my quads and hip flexors near the bottom. I did some hip flexor, neck, and pec minor stretches between sets in case it was something tight throwing everything off. SOHP was good and chins were good and although they felt slow the bar and my body was moving pretty fast.
I kind of miss doing RDLs and SLDLs and I think I might throw them in on day 3. They seem to have a therapeutic effect on me if anything. Never really make me sore or exceptionally tired but I like the way my hips activate and my hamstrings stretch
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4/4/13
Dynamic stretches
5 min on stationary bike
Deadlift: 135x5, 145x5, 175x5, 215x3
230x5
265x5
305x5
230x5
Bench: 45x5, 85x5, 105x5
120x6
135x10
145x8
165x4
130x10
Chins: before bench warm up sets bw x6x3
Facepulls: 50x15x4
Skipped front squats gym was packed, people stepping over the bar between DL sets and the squat rack was in use the whole time. DLs were okay my grip was a little weak, I hate 5's week.
Dynamic stretches
5 min on stationary bike
Deadlift: 135x5, 145x5, 175x5, 215x3
230x5
265x5
305x5
230x5
Bench: 45x5, 85x5, 105x5
120x6
135x10
145x8
165x4
130x10
Chins: before bench warm up sets bw x6x3
Facepulls: 50x15x4
Skipped front squats gym was packed, people stepping over the bar between DL sets and the squat rack was in use the whole time. DLs were okay my grip was a little weak, I hate 5's week.
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dude I'm right there with you. I am switching gears to a totally hypertrophy program in hopes of getting rip't. Biggest problem for me is also diet.
Food for thought: Where you and I (and the other MA guys) fall short (Big PL numbers), we always have our MA to fall back on. My MMA gym now has about 10 regulars and i bet keosawa could out lift all of them (165lb guys - 275+). That being said, it seems like almost no one can focus on 2 disciplines simultaneously unless they are UBER dedicated.
When I ask myself what my fitness goals are I guess being able to kick ass trumps being able to bench(/lift) a lot. I hope you don't get discouraged missing squats because I am willing to bet you can throw a lot harder thai kick than some of the big lifters on here. Good luck lifting however I know there's still lots of satisfaction to be had in achieving new weights you weren't capable of before.
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Haha being able to "kick ass" doesnt really enter my mind. I don't ever get into street fights because I just wasn't brought up to resort to violence and I don't naturally have an aggressive personality, plus you never know if someone has a weopon or if 5 of their friends are standing 10ft away ready to jump you. I started training on a whim when a friend invited me and I really enjoy it. Knowing how to strike with proper technique and not be a fish out of water on the ground is nice but that's not always going to help you in a street fight with no rules. The lifting is fun too but I definitely overthink it. All of the work in this log may not amount to me being the ultimate fucking fighter or Sherdog's strongest man but Its better than being a lazy slob (how I used to be).
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4/9 kickboxing: doing a combo on the bag, low round on one side high round on the other. When we got to the second round, same thing just with some punches in front of it. I threw a high left round kick and felt something pop high in my right leg around my right hamstring and glute. I might have just torn a hamstring. It doesn't hurt severly, feels kind of dull but does hurt if I put my leg in that position. Hoping its nothing
Edit:
Well its the morning of 4/10. My leg is definitely not right. Getting some pain when standing up and squatting down, sitting on hard chairs, and walking quickly. Not really sure how to rehab a hamstring, will have to research it.There are a lot of muscles in that area, hard to pinpoint which one it is. Doing the piriformis and IT type stretches puts a lot of strain on it
Edit:
Well its the morning of 4/10. My leg is definitely not right. Getting some pain when standing up and squatting down, sitting on hard chairs, and walking quickly. Not really sure how to rehab a hamstring, will have to research it.There are a lot of muscles in that area, hard to pinpoint which one it is. Doing the piriformis and IT type stretches puts a lot of strain on it
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