ZipZapZop's Strength & Conditioning Log

zop

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A Year In Prospect

Last year's progress: http://www.sherdog.net/forums/27197712-post513.html

Height

6' 2''

Bodyweight
11/27/08: 210 lbs.

Current Competitions
None

Goals for Thanksgiving '09

Bench Press - 305

Progress
10/20/08: 275

Back Squat - 405

Progress
09/08/08: 325

Deadlift - 505

Progress
09/08/08: 425

Power Clean/Clean - 275


Progress
07/11/08: 225 (PC)

Push Press - 245

Progress
07/02/08: 185 x 3


SOHP - 205

Progress
11/26/08: 175

Powerlifting Total - 1300

Progress
10/20/08: 1025


Short Term Goals
To be added.



*Notes: This shall replace my first post on my first page where it will be easy for me to update and easy for people to track. So there you have it this is what I plan on doing next year. I kept the same main lifts. I made the power clean also an optional clean because I would like to focus on both of them right now and whichever one hits the desired amount first will be recorded. Right now I think I can power clean more than I clean.

I will add conditioning challenges as short term goals.
 
ZOP, trade back squats for front squats, zercher squats, or overhead squats and you are golden. You don't need a squat rack for those.

OK, here's what you do since you don't have a squat rack. Get either 2 saw horses, 2 desks, or something similar and place the barbell on there to load the weights and do heavy front squats. It works great. Do it.
 
So here goes...

Ha! I found my old training log. The first 3 weeks of the Starr Program, this occured about 2 or 3 months before my 11/23/07 workout.

WEEK 1

Workout 1 (Monday)
Bench: 135x5 145x5 155x5 165x5 175x5
Squat: 115x5x5
Row: 115x5x5

Workout 2 (Wednesday) - Bodyweight = 193 lbs.
Military Press: 115x5x5
Deadlift: 115x5x5
Squat: 135x5x5
Pullups: Bodyweight x5x4 Bodyweight x3x1

Workout 3 (Friday)
Bench: 175x5x5
Squat: 135x5 155x5 185x5 205x5 215x5
Row: 135x5


WEEK 2

Workout 1 (Monday)
Bench: 135x5x3 185x5x2
Squat: 135x5x5
Row: 135x5x5

Workout 2 (Wednesday 9-5-07)
Military Press: 115x5x5
Deadlift: 185x5x5
Squat: 205x5x5
Pullups: Bodyweight x5x5

Workout 3 (Friday)
Bench: 185x5x5
Squat: 135x5 155x5 185x5 205x5 225x5
Row: 155x5x5
Dips: Bodyweight x5x5

WEEK 3

Workout 1 (Monday)
Bench: 135x5 155x5 175x5 195x5
Squat: 225x5x5
Row: 185x5x5


11/23/2007 Friday

-Bench Press-
155 x 5
185 x 5
195 x 5
205 x 5
205 x 5

-Back Squat-
135 x 5
145 x 5
145 x 5
155 x 5
155 x 5

-Bent Over Rows-
135 x 5
145 x 5
155 x 5
165 x 5
185 x 5

-Forearm Roller-
5 x 3


*Notes*
I initially only had 2 45 plates and 2 25 plates at home but I went out today and bought 30 lbs in 5's, because they were all sold out of 10's. lol. I also bought a jump rope and the forearm roller today, one rep on the forearm roller is rolling all the way forwards and then all the way backwards. I'll add my specs and goals later, I'm gonna eat dinner now! I might adjust my goals once I can attempt a few 1 RM's. The forearm roller's are listed as 5 lbs x 3 reps, yeah it was my first time and it was pretty difficult, lots of burn.

Bama -

Bringing two tables together is actually a good idea, but it'll probably end up being a table and a bench, but I'll check my backyard to see what I have.

I actually tried doing front squats today. I tried with 135 I think it was too much, but I couldn't really hold it properly. I tried crossing my hands over, but it hurt. I'll try them again with lesser weight and I'm gonna also try and do some overhead squats, I do those for the 25 rep roullete and I love the core workout that goes along with them.
 
What's the 25 rep roullete? Expain.

As far as the front squats, try a clean grip. It's what I do, and it works great to me.

Personally, and this will catch heat, but I feel front squats > back squats for alot of athletic endeavors. So if your goal is MMA, then I personally feel front squats are slightly better myself. But Im not advocating one over the other, except for the fact that you can't do backsquats at home.
 
The 25 Rep Roulette is a conditioning exercise from Rosstraining.com. Basically you do a burpee then you clean and press a barbell and while keeping the barbell overhead you do a forward lunge with each leg. I usually do them with about 95 lbs of weight including the bar and it's really tiring. Your supposed to time yourself for 25 reps of them and after like 4 or 5 I have to do them 2 at a time.

I wish I could get into MMA, but I just don't have the time or money to take classes. Maybe in the future, but I doubt it. I don't have any experience in a fighting sport whatsoever but I'm gonna get a heavy bag and just learn whatever I can from hitting it.
 
Dude, just swap out lunges for OHS'. In my opinion the OHS' are far superior, although possibly more tiring. Transition is much better and more natural.

I understand that, a heavy bag can be fun. Just wear your wrist wraps and always keep your hands up. Make sure each punch immediately returns back to your head...think of it like a piston or rifle bolt.
 
I was thinking the exact same thing because when I just can't lunge properly with weight above my head and I can't go far down the same distance on both legs, I usually end up half-assing the lunge part. With OHS I can probably keep my form more together into the later reps.

This is what I was looking at getting eventually:
http://www.sportchalet.com/product/...1&cp=710957.1190149.2935359&parentPage=family

It seems really convenient if I need to move it and I can put a speed bag on the other end. I think they had a special at the store I went to for like the stand plus a 50 lb bag for like 180 or something, but I'll get a heavier bag.
 
11/24/07 Saturday
-Conditioning Challenge-
Time: 55:10


I'm surprised I got it in 3 minutes faster than my last time, after the pushups my arms were completely shot. I was having trouble keeping my hands laced behind my head during the situps cuz my arms were so tired. Chin's took a bit longer too, but surprisingly I did a little better on the 2 mile run getting it at around 26 min instead of 30.
 
-100 Full Contact Twists-
Barbell (45 lbs.)
Time: 8:23
 
-100 DB Snatch Challenge-
35 lbs.
7:38
 
I wish I could get into MMA, but I just don't have the time or money to take classes. Maybe in the future, but I doubt it. I don't have any experience in a fighting sport whatsoever but I'm gonna get a heavy bag and just learn whatever I can from hitting it.

I would definitely do some good research on the internet and perhaps look for boxing books at your local library. Then video it and post a link here because you probably won't realize the little things you're doing wrong. We'd be glad to help (and poke fun at you).


I may have to try that 100 snatch challenge one of these days.
 
11/26/2007
-Bench Press-
145 x 5
165 x 5
185 x 5
205 x 5
215 x 5

-Front Squats-
95 x 5
95 x 5
95 x 5

-Bent Over Rows-
135 x 5
155 x 5
165 x 5
185 x 5
195 x 5

-Forearm Roller-
5 x 3

*Notes*
I had a pretty tiring day, i was relieved to finnaly just do some lifting, but I was tired. I drank some protein and milk before the workout but was still tired. The last set on bench wasn't really a full set cuz the reps didn't go all the way down to my chest, but I'm glad to have even done that much with them. The frontsquats were just horrible. I just can't get the right form down. i think some of my stability muscles for the front squat are just really weak. My wrist couldn't bend enough to get the bar into a comfortabe position, it felt like the bar was gona slide down my chest. I tried crossing my hands over but it just hurt and ended up in a zercher position. I'm gonna keep trying them though, it'll prolly just take some time and next time I get frustrated with them I'll do some overhead squats.
 
-Jump Rope-
5 rounds x 2 minutes with 1 minute rest in between.

*I kept messing up but I need to relearn jump roping.
 
11/28/07

-SOHP-
95 x 5
115 x 5
135 x 5
135 x 5
135 x 3

-Deadlifts-
185 x 5
225 x 5
225 x 5
315 x 1 (New PR(
225 x 5
225 x 5

-Back Squats-
135 x 5
185 x 5
225 x 5
185 x 5
185 x 5

-Pullups-
BW x 5
BW + 10 x 5
BW + 10 x 5
BW + 10 x 5

* Worked out at the gym and for the first time I was able to do weighted pullups. I went really light on the back squats cuz I need to work on the depth. I decided not to do front squats or overhead squats cuz I didn't want to embarrass myself since my form still sucks badly. Pretty good workout all and all. Just out of the breeze I decided to put 3 plates on the bar and try a PR and got it pretty easily. I think I can do more, I'll try it next week.
 
11/30/07

-Bench-
155 x 5
175 x 5
225 x 0
185 x 5
195 x 5

-Squat-
185 x 5
205 x 5
225 x 5
225 x 5
135 x 5

-BOR-
135 x 5
155 x 5
185 x 5
165 x 5

-Dips-
BW x 5
BW + 10 x 5
BW + 15 x 5
BW + 20 x 5

*Pretty good workout overall, had to rush on the bent over rows because of being short on time. Glad I finnaly got some weighted dips in. COuldn't 1 RM 225, I got stuck in the middle. I was very surprised I thought I'd be able to do it, but oh well.
 
12/1/07

-Conditioning Challenge-
48:25

Ran the 2 mile run in intervals, it helped alot.
 
Couldn't 1 RM 225, I got stuck in the middle. I was very surprised I thought I'd be able to do it, but oh well.

You probably would have gotten it had you not done 5@175 right before.
 
I don't know how to properly warmup. Like what's a good warm up rep scheme for 225?
 
135x10
155x5
185x2
205x1
225x1

Or something like that.
 
That looks good thanks!
 
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