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Strength and Endurance for the Fighter in me.



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  #11  
Old 03-21-2007, 07:09 AM
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_Wolf_ _Wolf_ is offline
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dude; u r very strong

good workout
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  #12  
Old 03-21-2007, 12:44 PM
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ChinPieceDave667 ChinPieceDave667 is offline
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Thanks for the input and kind words. As for the Front Squats I'm thinking of using 25% of the weight I use on the Monday squat and doing only 3 sets of 5, 3x5. I'll try this for this week and next week and see what it feels like. Next week with be the true test because I'll be Training Sun, Mon, Tue, Thur and Maybe Wed. Since the Front Squats will be done on a Wed, I'll be able to see how the first 3 days of Training affect my workout.
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  #13  
Old 03-22-2007, 10:13 AM
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ChinPieceDave667 ChinPieceDave667 is offline
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Default 03/22/2007

Thursday's Workout



Front A2G Squats: 3x5 @ 225
Standing OHP: 5x5 @ 150
Pull-ups: 5x5 @ 10
Deadlift: 5x5 @ 275
DB Curls: 3x6 @ 50

PM Training: 2 hours MMA

OVERVIEW
I decided to do 20% less of my regular squat from the previous workout for Front Squats. I'll be watching this closely next week when I'll truly be put to the test if I'm over working.
I tweaked my back a little doing the Over Head Press. So my deads are a little low. That and I didn't use straps so to try and build my grip strength. I'm going to use straps from now on and just use my 250 grippers more with other forearm work. Also, my other workout cycles have me do less weight. The Cleans will really help my grip so I won't use the straps during that time and get use to developing grip strength that way. I will be attending a BJJ seminar today so my MMA classes will be all BJJ and learning and relatively low key when it comes to expending energy. As for the DB Curls... I just felt like doing them. It's not the normal barbell curl or incline but I'll do them next time.
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  #14  
Old 03-26-2007, 06:27 AM
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Default 3/24/2007

Saturday's Workout

Using a 60lbs. kettlebell I did circuits. I would do an exercise as many times as I can for one minute and then switch to another movement for a minute and so on. Then at the end of the circuit I would rest for one minute and repeat. I did 4 circuits.

One arm swings
Clean and press
Squats
Snatches

After that I did these:
Turkish get-ups: 3x5 each arm
Windmills: 3x5 each arm
Kettlebell Halo: 3x5 in each direction.

OVERVIEW
great workout. The circuit was a great change of pace and very exhausting. The Halo exercise was a great stretch at the end. If you look, it is a link to a video if anybody wanted to know what I'm talking about. I love kettlebell work and I can't wait to do some sandbag work later down the road.
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  #15  
Old 03-26-2007, 12:21 PM
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That is some good work!!
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  #16  
Old 03-26-2007, 02:30 PM
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ChinPieceDave667 ChinPieceDave667 is offline
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Quote:
Originally Posted by widdoes2504
That is some good work!!
Thanks, I love working with the kettlebell. It's one of my favorite toys. I can't wait till my kettlebell cycle.
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  #17  
Old 03-26-2007, 02:42 PM
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Default 3/26/2007

Monday's Workout


A2G Squats: 5x5 @ 295
BB Bench: 2x5 @ 240, 1x4 @ 240, 1x3 @ 240, 1x5 240
JS Rows: [1x5] @ 170, 175, 180, 185, 190
Ez Curl Bar Skullcrushers: 3x8 @ 80

PM Training: None

OVERVIEW
Went to the gym and was feeling pretty good then when I did my 3 set of bench I just gassed out. I had no spotter and had a hard time getting the 4th rep out. I just thought it was no big deal just a little out of it then on my 4th set, I was not with it at all. I took an extra minute to compose myself and get someone to spot me. The extra minute did help and my spotter only helped me on a sticky part on the last rep.
Rows were ok but I just didn't feel right. As the day went on, I just keep feeling more run down. I don't know if I'm coming down with anything but I'm not going to practice tonight. I'm going to try and take this time to relax and go to bed early. Maybe get the woman to baby me a little. We shall see what happens tomorrow.
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  #18  
Old 03-26-2007, 02:52 PM
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i hope eveyrhting is fine bro...dont worry: today was just a wierd day thats all.
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  #19  
Old 03-27-2007, 06:07 AM
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yeah get some rest homie, i'm sure it will pass.
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  #20  
Old 03-27-2007, 06:12 AM
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ChinPieceDave667 ChinPieceDave667 is offline
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Thanks guys. I'm feeling better today. Still very congested. I took some good old NyQuil last night and that def. knocked me out. Took some stuff this morning and I'm feeling ok.
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