Strength and Endurance Returns. - Bodybuilding Discussion on Bodybuilding.net Personal Journals

ChinPieceDave667 · 07-14-2008, 07:54 AM

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.

_Wolf_ · 07-14-2008, 08:09 AM

Good luck, Dave

ChinPieceDave667 · 07-14-2008, 08:22 AM

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.

hrdgain81 · 07-14-2008, 09:13 AM

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.

MONSTAFACE · 07-14-2008, 09:17 AM

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

TALO · 07-14-2008, 11:24 AM

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 ?

Pitysister · 07-14-2008, 01:25 PM

enjoyed your last journal a great deal

Darkhorse · 07-14-2008, 01:39 PM

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!

ChinPieceDave667 · 07-15-2008, 06:33 AM

Quote:

Originally Posted by TALO

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 ?

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.

ChinPieceDave667 · 07-15-2008, 06:37 AM

Quote:

Originally Posted by Darkhorse

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!

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

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.

07-14-2008, 07:54 AM	#1 (permalink)
ChinPieceDave667 Rank: Middleweight Experience: 5-7 Years Join Date: Apr 2005 Location: 7th layer.. or DC. Posts: 2,158 Country: Gender:	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.
	ChinPieceDave667's Sig:Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present. MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW BULKING: My 5X5 Journal CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

07-14-2008, 08:09 AM	#2 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,657 Gender:	Good luck, Dave
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

07-14-2008, 08:22 AM	#3 (permalink)
ChinPieceDave667 Rank: Middleweight Experience: 5-7 Years Join Date: Apr 2005 Location: 7th layer.. or DC. Posts: 2,158 Country: Gender:	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.
	ChinPieceDave667's Sig:Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present. MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW BULKING: My 5X5 Journal CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

07-14-2008, 09:13 AM	#4 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,557	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.
	hrdgain81's Sig:"Its clear why the journey was so painful, metamorphosis, this is what I changed to, and god I'm so thankful" - Nas APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

07-14-2008, 09:17 AM	#5 (permalink)
MONSTAFACE Rank: Lightweight Join Date: Aug 2007 Location: philly Posts: 1,196 Country: Gender:	yup. great start dave. great to see you get a journal back up
	MONSTAFACE's Sig:OH SHIT!!!! ITS THE COPS!!!! I wish there was an entity that represented the term "injury" if it was, i would find it and beat the living shit out of it!!!!! yes......i just type and press enter, i dont proofread i did enough of that in college. you know what i meant when i typed it anyway www.myspace.com/monstaface

07-14-2008, 11:24 AM	#6 (permalink)
TALO Rank: Lightweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 1,923 Country: Gender:	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 ?
	TALO's Sig:"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

07-14-2008, 01:25 PM	#7 (permalink)
Pitysister Rank: Lightweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 1,937 Country: Gender:	enjoyed your last journal a great deal
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked

07-14-2008, 01:39 PM	#8 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 4,007 Country: Gender:	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!
	Darkhorse's Sig:"The greater the development and strength of the main muscular structures of the body, the greater the size and strength potential of the small areas of the body." - Stuart McRobert Orange County Strength Club

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