Strength and Endurance Returns.
 

After taking some time off and getting life together, I'm back and ready to get going.

This journal is a continuation of what I did before but with some tweaks that I thought would be needed.
The old journal: http://www.bodybuilding.net/personal...n-me-5442.html

First off, those that don't know what I do, I compete in BJJ and submission grappling and I'm hoping to make the transition to MMA soon. I've tried to mix Bill Starr's Advance 5x5 with my MMA training and it has been an up hill battle. I train in MMA on average 2-3 hours a day, 3-4 times a week. This on top of the advanced 5x5 was a lot to do and I was getting burnt out. Then, with the help of a few on the board, I started a cycle of workouts, 2 weeks of the Advanced 5x5, then 2 weeks of strait Strength Endurance training, then 2 weeks of KB and GPP training. This did lead to some results but my strength just hovered a little too much and I wasn't seeing improvements in Strength Endurance as I hoped.
Live and learn, that's what life and lifting is about.

So after about a couple of months thinking about my training and looking at others that train MMA and also lift, I've realized that they do strength training all the time with GPP and other types of strength endurance movements every week, and not like the cycles I've been doing.

So, on to the plan. I'm going to be using Bill Starr's Intermediate 5x5 program on Mondays and Fridays. If you look at the program you can see that Mondays and Fridays depend on each other more than Wednesdays. On Tuesdays and Thursdays are going to be cardio, core and light KB training. Wednesday's are going to be strength and strength endurance. I'm still working the kinks out and will let you know how I feel in the weeks into the program. If I come up to a competition, most likely I'll be changing things up and working on more endurance training.

Good luck, Dave :)

Monday's Workout

Squat: 180, 210, 240, 270, 300
BB Bench: 145, 170, 200, 220, 245
BB Cleans: 105, 125, 140, 160, 175

Core:
Crunches 4x20
Leg lifts 3x15
Side to side crunches 3x15 @ 12lbs.
KB Windmills 3x8 @ 24lbs.

OVERVIEW
Trying to get back into the swing of things and it was a very tough start. Worked out in the morning and did ok. My back always feels a little weird when I start working out again but it only lasts for a couple of days. KB day is next. can't wait.

Not a bad start at all Dave, good luck on the training, I'll be keeping on eye on this, cant wait to see how it all goes.

yup. great start dave. great to see you get a journal back up

Nice starting numbers man , can't wait to see how you go about everything. I couldn't imagine training that much - sure shows how much dedication you have to the sport.

BTW what are your stats now ?

enjoyed your last journal a great deal :)

Awesome brother! It was only a few years back when we were competing with each other's olympic squats, remember?! I think you got all the way up to 405 x 5 rock bottom, so you and I both know that's entirely possible!

Thanks, man... as for my stats.
(as of the beginning of the month)
height: 5'11"
weight: 213.5
BF% ~14% with a 3 point measurement, so normally if I did a 7 point test, for me, that is a -1 to -2. So I'm most likely 13%ish

I would like to get down to 195ish and see how I compete at that weight.

aaahh the good old days.. when I would say to you that your squat will get there soon... lol :biglaugh:

My numbers have always flip flopped, I'd go from being stronger then my strength would go down but my endurance would go up. Hopefully with this new routine I'll be able to work on both a little more efficiently.