02/17/2006
Friday's Workout
WORKOUT: A2G Squats: 3x3 [1x3] @ 345, 365, 385lbs Incline Bench: 3x3 @ 245lbs JS Rows: 3x3 @ 230lbs Dips: 2x8 @ Body Weight + 115lbs A2G Squats: awwwwww man I thought I was going to Die on this one. The last set I almost didn't make it. I don't know If I'm going to hit 405 next week.. I'm still going to go for it but I will def. need a spotter Incline Bench: Feeling real good so I'm just going to stick with 15lbs. increase and see what happens. JS Rows: Same warm up (Barbell hanging cleans). felt strong on this one. Staying the course. Dips: By this time I've gathered a bit of a crowd and it was a little annoying and complimentary at the same time. I'm not going to go up in weight next week on this one But then again I say that every week. :) SUPPLEMENTS Nothing to report. DIET Eating a lot more. OVERVIEW I'm siked for next week. all my lifts will be with weight I have never done before except with bench it will be about the same but considering I'm getting back from a wrist injury I feel it is a win for me. |
Complexes today (cardio)
So I can't go to MMA training for another week but that doesn't mean I can still train like a MMA fighter.
Here is the link to what a Complex is. This is what it look like: Deadlift – 6 reps Romanian Deadlift – 6 reps Bent Over Row – 6 reps Power Clean – 6 reps Front Squat – 6 reps Push Press – 6 reps Back Squat – 6 reps Good Morning – 6 reps The entire “interval training” program as described will take about twelve minutes. Week one: 4 circuits x 6 reps 90s rest Week two: 4 circuits x 6 reps 75s rest Week three: 4 circuits x 6 reps 60s rest Week four: 4 circuits x 6 reps 45s rest Week five: 5 circuits x 6 reps 90s rest Week six: 5 circuits x 6 reps 75s rest, etc. I started this with 135lbs. for two circuits and I thought I was going to die. lowered the weight to 115 and could only do one more, my back was killing me from the last workout. I will lower the weight to 95lbs. and try to do Week One and see what happen. I will only do these twice a week on non-lifting days. Remember, this is to replace cardio not lifting. |
^^^
wow dave... this is an alternative to cardio, not weightlifting... so if you do this on an off day is it ok...? like lets say wednesday is a max effort deadlift day, then is it advisable to do this on tuesday...? |
you can do this when ever.. same day, off days..... it is advisable that if you are going to do a full workout that you split cardio and lifting... but that goes for most programs.. when I decide to cut I'll be doing this on lifting days, in the morning once to twice a week.
But remember, this is suppose to be done with light weight, if you go heavy you won't make it through 1 circuits. This is suppose to develop endurance. |
Final Week
Final Week
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02/20/2006
Monday's Workout
WORKOUT: A2G Squats: 3x3 @ 385lbs. :11: Flat Bench: 3x3 @ 315lbs. :) JS Rows: 3x3 [1x3] @ 225, 240, 255lbs EZ Curl Bar Skullcrushers: 3x10 @ 95 A2G Squats: Guess what I almost did after my second set..... :puke: Yup, I threw-up a little. I was sooo amped about making this lift and I ate a little too much before lifting. I swallowed it back down so I didn't make a scene. Flat Bench: I needed a spotter on this, he only helped me in the last rep of the last set. So I know my max. Can't wait to top it. JS Rows: I could barley get the last rep out on this one. Before I did the last rep I let the bar rest for a 2 sec count so I wouldn't just try and slop up the weight. EZ Curl Bar Skullcrushers: Nothing special SUPPLEMENTS Nothing to report. DIET Going very well. OVERVIEW Well I think it's safe to say that my bench number is solid. I think I might have done better if I was a little more mentally prepared to do chest, it's always been hard for me to lift for chest. I'm amazed at my Squat and Row lifts. This is by far the heaviest I've ever lifted CONSISTENTLY. This site has made me more organized in planning lifts and setting more concrete goals to overcome. Thanks guys for your support. :notworthy: |
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actually, this site has made me more disciplined... before, i used to change routines on a DAILY basis... now i've learnt how to control myself... all the best dave with your final week :D |
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02/22/2006
Wednesday's Workout
WORKOUT: Standing Military Press: 3x3 @ 2x200lbs, 3x200lbs, 2.5x200lbs :banghead: Weighted Pull Ups: 3x3 @ Body Weight + 25lbs Deadlifts: 3x3 @ 360lbs DB Incline Curls: 3x10 @ 45lbs Standing Military Press: I did 2 Barbell Snatches and one Clean as a warm up. Man did I hit my limit on this one. I Cleaned the weight up and felt real strong and then I just couldn't get the last rep on the first lift. Man did that piss me off. so I took a 2min rest just to regroup. It worked but then for the last set I Had to do a Push Press for the last one, (that's why I have it as 2.5). so yet again I hit my max. If I did seated MP I normally can get about 185 for 6-8reps. so I think this is a good start to getting more of my Olympic lifts and core muscles stronger. Weighted Pull Ups: Felt good after a 2 mins rest. Deadlifts: I went out the other day and got chalk. so I was soooo amped to use it and I wanted to go heavier but opted not to and just work on form and grip strength. Next workout program will be when I start really hitting Deads hard. :hbang: DB Incline Curls: Felt ok on this but was low on gas at the last set. SUPPLEMENTS Nothing to report. DIET On Valentine's day I ate so much steak it was unbelievable. OVERVIEW ONE MORE DAY OF INTENSITY. |
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