This is what I meant by OVT with DFHT
I thought this was your upper/lower body split. Let me know if I got the wrong one. :o
The only reason I called it "OVT with DFHT" was because that's the only thing I could think of calling it because you combine the two. Quote:
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01/04/2006
Wednesday's workout
Workout: Front Squats: 5x5 @ 225lbs Standing Military Press: 5x5 @ 145lbs Weighted Pull ups: 5x5 Body weight + 10lbs Deadlifts: 255lbs Fat Bar Reverse Curls: 3x8 @ 60lbs (I'll explain this one) ABS Back Extension Twists: 3x20 (each side) Front Squats: Felt real good on this. I did these A2G style of course. I don't like doing these normally because it hurts my shoulder so I'm going to have to find a towel or something so it doesn't effect my Military Press. I'm going to go up about 10-15lbs next time. Standing Military Press: My wrist felt good on this, but my balance was off because this is one of my first times doing military press standing. I've done it last week just to get a feel and it's still odd. I'm only going to go up 5lbs on this one.. need to work on form and balance. Weighted Pull ups: Harder than I thought but it was good. Deadlifts: My back was feeling a little funny from all the squat work and I really don't want to use straps and work on my grip strength. Fat Bar Reverse Curls: Ok this is how it is done. This bar is about the same diameter as the hole as the plates are, (please restrain from stupid jokes about how big your bar is Pete :p ). The bar is not that heavy and doing these in a reverse grip really helps on grip strength. SUPPLEMENTS Took them and it was gooood. DIET Well I'm eating. OVERVIEW I'm starting MMA training next week because of work.:mad: |
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Gotcha! Yes, I pretty much combined the two..Basically just with chest anyways. You can take it a step further and incorperate more if you want of OVT such as pullups ss w/ stiff arm pullovers, ect..
The reason why I was recommending one over the other is because the DFHT (upper) is waay different from what I have. I followed the DFHT very closely for the lower days, but the upper days have a lot of differences. If you want to continue a dual factor format as with the 5x5: ie. loading and unloading weeks, then you'll most assuredly need a lot more volume than what I have down. Otherwise, the upper/lower split I created would be perfect for continual progress without a need for a deload week. That's where I was confused. I thought by DFHT you wanted to keep the dual factor model of using loading/deloading...Which you apparently don't. IMO you're much much better off doing what I layed out. That's exactly what I'm doing as well in another couple of weeks after my 5x5. I'm working on possibly enhancing what I made with some more OVT like previously mentioned: (pullups ss w/ pullovers, ect.) I'm also toying with the idea of adding in some AGVT for one of the lower days such as A2G squatting 10x4...Let me know if you're interested. :eek: |
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So, Yes I would be interested. PM me your thoughts. |
01/06/2006
Friday's workout
WORKOUT: A2G Squats: 5x5 [1x5] @ 255, 265, 285, 295, 300lbs :D Incline Bench: 5x5 [1x5] @ 185, 190, 195, 205, 225lbs (I thought it was 1x5 by accident :o ) JS Rows: 5x5 @ 170lbs Dips: 2x8 @ Body Weight + 70, Body Weight + 90lbs 180 dumbbell Rotate: 3x8 @ 12lbs ABS Hang Leg Raises: 4x15 Post Bar Twists: 3x15 @ 25 (each side, I'll explain) A2G Squats: The supplements are kicking in. I feel stronger and I have more energy. definitely going up on this one but I have to see how I feel. Incline Bench: Well I goofed up and thought I was suppose to pyramid up. But I still going up in weight and my wrists are not even an issue. Next time around I'll try and keep the same weight but If the sups. are kicking in I'm going up in weight mid set. JS Rows: Felt good and real strong on this one. I think I'm going up 5lbs or more next time. Dips: OK the Sups. have officially kicked in. After my first set I felt like I could do 5 more and my wrist still isn't bothering me. :D Before I injured myself I could strap on 90lbs and do 15 reps. I don't know what it is, I just understand how to flex and move weight with my tris. Now if only I can get my bench up then I'll be cooking. 180 dumbbell Rotate: Felt soooo good that I wanted to go up in weight. Next time I'll up the reps to about 10 or 12. Post Bar Twists: OK, this is how it is done. Take an Olympic bar and find a corner in the gym. Put one end in the corning so it looks like your going to do rows with weight only on one end. Now just pick that one end up over your head, grabbing at the knob on the end and having the weight over you head making a triangle with you, the bar and the floor. now breath out and lower the bar to the side of your hip in an arc motion. Do these slow and really feel your abs work and not your arms or shoulders. now at the bottom of the movement take a shallow breath, and while you breath out again, slowly raise the bar in the same arc motion back over your head but make your abs do the movement. it's almost like picturing your abs like a wet towel and ringing it out, its that twisting feeling that you want. now do the other side. the hole time you want to try and keep your abs facing strait at the bar and tight. If you move your abs to the side too much you won't benefit from the movement. Yet again if I can find the Pic I'll post it. SUPPLEMENTS well it took a week but it kicked in.. can't wait till next lift DIET fell off the wagon and ate like crap Thursday. OVERVIEW Nothing really everything is good. |
01/09/2006
Monday workout
There was no workout Monday.:mad: I felt like such crap I took a migraine headache pill and nothing happened. I don't know what was wrong with me I just couldn't do it. So I did some R&R and will pick up on Wednesday. Tuesday is MMA day so I will feel beter. :o |
first day of Official MMA training.
HOLY CRAP!!!! :D
I'm hurting sooo bad and it was awesome. I did 1 hour of Muay Thai conditioning and I thought I was going to die. By the end of the workout/ class I was feeling very light headed. But it just showed me no matter how much experience I have I still learn something and it felt good to feel that again. Diet Change There is only going to be one low carb day now. I did a low carb day today and I almost passed out because of it. Also, if I low carb on MMA day I have a feeling that I will lose muscle because of the endurance training they go through. Thursday is MMA Grappling Fundamentals. And after that, I will decide if I want to do the whole package or just Grappling. If I do just Grappling I feel that I will not burn out as easily.. So I have a lot of thinking to do. |
hi dave,
great going and all the best to you... but, can you please tell me what MMA is ? thanks... oh, great lifts so far... :D |
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