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Monday workout

There was no workout Monday. 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

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HOLY CRAP!!!!
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...

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since it's Dave, I'd guess it's Mixed Martial Arts :eek:

;)

Monday's Workout

WORKOUT:

A2G Squats: 5x5 @ 305lbs.
Flat Bench: 5x5 @ 255lbs.
JS Rows: 5x5 [1x5] @ 165, 175, 185, 195, 205lbs
Ez Curl Bar Skullcrushers: 3x8 @ 95
180 Dumbbell Rotate: 2x10, 1x8(failure) @ 12lbs


A2G Squats: I was soo pumped at the gym, it was awesome. I think because I had a real good day at work and finish everything.

Flat Bench: I just got the last rep of the last set on this, I needed a spotter. I think I hit my wall. Now it's time to break it down. :cool:

JS Rows: Today I thought I would give Dumbbell Snatches a try and it was cool. I really liked it. I think I might start doing these more regularly. Did 2 sets of 8 @ 45, 65. As for the Rows I don't think I've ever gone this heavy so I think this is a new record for me.

Ez Curl Bar Skullcrushers: Nothing special.

180 Dumbbell Rotate: Tried going with more reps and went to failure on the last set.

SUPPLEMENTS
Nothing to report.

DIET
going very well.

OVERVIEW
I can't wait to deload. I don't think my hip flexors can handle any more.

Wednesday's Workout

WORKOUT:

Front A2G Squats: 5x5 @ 225bs
Standing Military Press: 5x5 @ 150lbs
Weighted Pull Ups: 5x5 @ Body Weight + 10lbs
Deadlifts: 5x5 @ 300lbs
Incline Curls: 2x8 @ 45lbs


Front A2G Squats: MY LEGS ARE KILLING ME. I had to take off 25% from my squat on Monday instead of 20%. I just couldn't do it because of MMA practice. I got beat up bad the other night and was just real sore.

Standing Military Press: I did Dumbbell Snatches as a warm up and It was awesome. The motion, I felt, was one of the best Ideas for a warm-up because it works back, trap and shoulder. which works well since I have to do the Press and Deadlifts. Warmed up 2x8 @ 55, 65lbs. I think the weight was a little heavy so next time I'm going down 5lbs. For the Press I Cleaned it once and then repped out 5. felt great.

Weighted Pull Ups: Felt good on this, but my forearms were screaming at me. Probably from the snatches and cleans.

Deadlifts: Didn't get a chance to get chalk but that is going to change this Friday. My legs and forearms did not like me on this. I was in immense pain. It felt like my legs and forearms were on fire and I couldn't lift anything but I did. I don't know how to articulate it. It was just weird. The last set I had to use wrist straps. :o

Incline Curls: By now I just wanted to die. Did all the curls but took 2 mins rest in-between

SUPPLEMENTS
Nothing to report.

DIET
Nothing to report.

OVERVIEW
I hurt everywhere. I can't wait to deload. One more day.

yeah screw school, dont f'up your lifting hahahah.

your a strong guy dave, numbers look good.

thanks man. I'm looking forward to Sat. class so I can throw more people around. :cool:

Hey man, everything looks strong so far. Good job.

For the OHP's, it also took me a little while to get the form down perfect. My advice is a wider than shoulder-width stance. I don't recommend putting one foot in front of the other like some people I see do. It becomes impossible to control the bar once the weight starts getting really heavy and also gives you greater freedom to lean further back...Which is naughty! The biggest factor for success with these IMO is that the bar should come all the way down to rest on your upper clavicular area. This is the advantage of doing military presses standing vs. seated. For seated, you really cannot bring the bar down past your chin. So after a slight negative bringing the weight down, once it [the bar] passes below your chin, look forward as it rests on your upper chest. For the ascent, slightly use your legs in the lift as you look up towards the sky. Once the bar passes past your head, again, look forward as you drive the weight up to almost lockout. I say use your legs more for gaining momentum to push the weight past your head so you have less of a chance for injury. This differs greatly from push presses, which is dominated by the use of legs. I've always done OHP's and in my experience, trying to press the weight up from a dead stop on your upper chest without using your legs really aggrevates your shoulder girdle. I perform strict OHP's the first two weeks of the 5x5, then I switch to using slightly more legs so my delts won't get injured, and especially because after a single day of rest, you're doing incline barbell for 5x5!

So, the successful form of this lift lies in your head movement and having the bar land on your [upper] chest. This will elliminate any unnecessary movement of the bar. It will also ensure you aren't leaning too far back, thus making the lift more of a incline bench movement, taking some of the focus away from your anterior delts. The best way to practice this is to throw 25 plates on the bar so you have a little resistance.

*Also, if you want to try it, I recommend holding the bar at lockout for as long as possibly on your final rep of your last set...Talk about burn. Reaching lockout really just targets your delts, not triceps. I love it. As you look in the mirror you see the bar waving back and forth thereby destroying your delts. One nice long static hold. That's a trick John Parrillo teaches. :cool:

One more question for you: Is there a reason why you chose not to do straight 5x5 sets with the same weight vs. doing the first few sets as a pyramid scheme? Nothing at all wrong with it, just curious.

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