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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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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.

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.

Friday's Workout


A2G Squats: [1x5] @ 275, 285, 295, 305, 315
BB Incline Bench: 5x5 @ 205
JS Rows: 5x5 @ 185
Weighted Dips: 2x8 @ 90

Abs: 10 min. various.


OVERVIEW
Felt real good on Squat and Rows. Bench just didn't feel right. Bench has always been my worst lift but that just gives me more motivation to keep at it. Dips always feel good, I could do them forever. Muay Thai class on Thursday was brutal. Did 10 minutes of "suicide drills", (running back and forth trying to touch the floor at either ends, with the distance getting longer after every set), at the end of class when we were already dead. I had to lay down and chug my protein and Pure Vitargo drink just so I didn't pass out. After 20 mins of getting my sugar back up I down a letter of water and was able to walk around and drive myself back home. Great way to end the week. 3x3's here I come.

Thursday's Workout



A2G Squats: 5x5 @ 225
BB Bench: 5x5 @ 205
JS Rows: [1x5] @ 155, 160, 165, 170, 175

PM Training: 1 hours Muay Thai

OVERVIEW
Wow getting back on the horse was rough. My hips where tight as hell and I was just not feeling it. Muay Thai was very tough. Being out for a week takes a toll on your endurance. I have a wrestling seminar today and Sat. and as you might have seen in my video I need work on my wrestling skills so I'll be doing that for training and a some other lifting on Sat. Other than that, it feels good to be getting back into the swing of things.

Wednesday's Workout


Standing OHP: 3x5, 2x4 @ 155
Pull-ups: 2x5, 2x4, 1x3, 1x3 @ 10
Deadlift: 5x5 @ 285
BB Curls: 3x6 @ 90


OVERVIEW
Man I tried to pick up where I left off and there was a lot of sticking points. Pull-up sucked. I had to do another set just to try and make up for the reps I didn't make. Deads and curls were the only thing that was on point. I'm most likely going to run 1 or 2 more weeks of DF 5x5 then go right into SE work with some Max effort and KB work. We'll see what happens.

Monday's Workout

1 minute on each exercise, 1 minute rest at the end of the circuit, 3 rounds

DB Snatches: 50 lbs.
DB Swings: 50 lbs.
Plyo Medicine Ball Pushups:
Heavy Band Pull Downs:


Walking Lunges: 2 sets of 30 ft. @ 50 lbs. DB



OVERVIEW
What a workout. I was so dead after this I could barely move. The Plyo Medicine Ball Pushups are performed with a 12 lb. Medicine ball. What I do is a pushup with one hand on the ball then push off and put both hands on the ball then push off and have the other hand on the ball. I went back and forth with this till my minute was up.
With the Heavy Band Pull Downs, I took two of the thick bands and threw them over the squat rack so one hand had both ends of a band. Then I yank down like I'm in the clinch but go further down towards my hip, left side then right for 1 minute. The lunges were killer after the circuit was over. I wanted to go to Grappling but got way too lazy and didn't go. No biggy I'll be in class for 3 hours on Tuesday.

On a side note. I ran into a guy that I saw in my last competition that works in my office and he was watching my workout. After I was done he came up to me and said that my workout looked crazy and he would like to train with me. So on Tuesday I'll be with a partner. Should be a good time. He's in for the Burpee Cleans

Tuesday's Workout


BB Bench: 3x5 @ 255

BB Burpee Cleans: 5 rounds, 1 minute on 1 minute rest @ 95 lbs.

Heavy Band Pull Downs: 3x10
Supper setted with
DB Curls: 3x10 @ 35 lbs.

PM Training: 3 hours MMA


OVERVIEW
Great workout. My new lifting buddy felt a totally new kind of pain.
I usually do 135 lbs. for the Burpee Cleans but since this was the guys first time ever doing Cleans I didn't want to kill him and F' up his form. I just used the same weight he did and tried to go faster. We worked on a progression warm up where we did a set of Deads, then a set of Hanging High Pulls, then from the ground High Pulls, then hanging Cleans then the whole sha-bang. He did very good for his first time but he was not loving life after the 3 round. It was a great workout and it was great having someone around to motivate you and vice versa.

Muay Thai class was awesome. I was feeling great. My punches felt so strong and my hip rotation is getting very clean. The guy I was working with, how was about my size, even commented and said how my punches seemed very strong all the way to the end of class. Grappling class was great I got to work with a guy I haven't seen in a month or so. BJJ was even better. I got to spar with the black belt to help him training for a World Grappling Championship tournament. This guy is about 155 and there is definitely a reason he is a black belt. Man he was so amazing. I learned a lot about my game and what I need to work on. All and all it was one of the best workout days I've had in a while.
I think switching gears to more endurance work and less "muscle building" work is helping me recover more and giving my body a chance to heal, like a deload. Till next time.

Thursday's Workout


PM Training: 2.5 hours Grappling

OVERVIEW
My classes were great. I did a lot of drilling with throws and set ups for my competition this weekend. I learned a little bit but the teacher really wanted me to work on my game plan more. I sparred a little bit and I mostly worked on getting into position and thinking about getting points and very little submission. As for working out, I'll most likely workout a little on Friday. Just recovery type workout and maybe a little endurance work. I'm down to 202 lbs. and feeling lean. My cut off weight is 204.9 lbs. so I have room to breath.

dude; u r very strong

good workout