Did 3 hours of MMA last night and there is no way in HELL I'm going to be doing front squats today. The leg plyometrics we did last night were pretty tough but is was the kicking drills that killed me. We did what is called the ladder drill. Basically it involves me throwing 106 kicks in about 3 mins. I throw the number of kicks they tell me then I block a kick and throw the same number of kicks again. Then I do it again. The ladder looks like this 3,5,8,10,12,15 and that is with only one leg then I have to do the other after my partner is done his. The 15's always kill me. My hips are legs are just killing me and I think if I were to do any squats I would just be over working my legs.

3/28/2007
 

Wednesday's Workout


Standing OHP: 5x5 @ 155
Pull-ups: 5x5 @ 10
Deadlift: 5x5 @ 285
BB Curls: 3x6 @ 90


OVERVIEW
Instead of doing just front squats that are 20% less than my normal squats, I warmed up with cleans/front squat and press. I did 3x4, with only 90 and 135. It definitely got the heart rate up and didn't tire me out at all. Everything else was moved well. I didn't go up in pull-ups because I was having trouble last week with then I figured I would see how this week would do with staying the same weight and it was easier so in the 3x3 cycle I'm going way up. I used the straps for deads and it helped out a lot. I was able to concentrate on my form more and not worry about my grip. BB Curls kicked my but. Can't wait to get to the 3x3 cycle and then some real endurance training.

3/30/2007
 

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.

4/02/2007
 

Monday's Workout


A2G Squats: 3x3 @ 325
BB Bench: 3x3 @ 255
JS Rows: [1x3] @ 205, 215, 225
Ez Curl Bar Skullcrushers: 3x8 @ 90

PM Training: None

OVERVIEW
Monday was a great day for me. It felt great Squating heavy weight again. Bench, for once, felt amazing I could have done at least 10lbs. more, but I'm not going to jump the gun too much. JS Rows were feeling real good but the last set, with the last rep, was not as good. My form was off, to say it nicely. I love lifting heavy. Can't wait till I do deads.

Wednesday's Workout


Standing OHP: 3x3 @ 175
Pull-ups: 3x3 @ 25
Deadlift: 3x3 @ 335
BB Curls: 3x8 @ 90


OVERVIEW
Well I drank :alcoholic: .... a lot, last night and today was a total waste of a day. I was just drained all day. Lifted later in the afternoon and now I feel even more drained and tired. Not going to MMA tonight because I need to get work done. Lifting was ok but not the best. Friday will be much better.

4/06/2007
 

Friday's Workout


A2G Squats: [1x3] @ 320, 335, 350
BB Incline Bench: 3x3 @ 235
JS Rows: 3x3 @ 205
Weighted Dips: 2x8 @ 90

Abs: 10 min. various.


OVERVIEW
Felt great on everything. I jump up in weight because this is that last week of 3x3. Yes, I'm not doing another week of 3x3 because..... I have a competition coming up at the end of April and I want to be in better cardio shape and work more with my kettlebell, complexes, plyos, and SE.
So starting on the 9th I'm going to go through one of the SE workouts. I've done them before and they are grueling. Boring for the first 2 workouts but once my rest drops below 40 seconds it gets very intense.

your one strong legged bastard Dave, I bet your kicks hurt like a mofo hahah.

Moving into an SE phase already huh, sound like your on target, hit that kettle bell hard man.

I'd like to think so.:buttkick:
:hbang:

Monday's Workout

50 Seconds rest between each set. 2 minutes between each exercise.

Clean & Press: 15x2 @ 175
Curl Grip Chin-ups: 15x2 @ 25
BB Bench: 10x1 @ 255
Deadlifts: 20x1 @ 295

PM Training: 3hrs. MMA

OVERVIEW
Man, this is just pain. I could see the cleans becoming power cleans and the press slowly became push press at about set 13, my lucky number. Everything was down as explosive and controlled as possible. Cleans, Bench and Deads, I really concentrated on power. Bench really started to hurt because my shoulders were cooked from the Cleans and Presses but I got through it.
Next workout I will lower the rest time by 5 seconds. It might not seem like a lot but after doing 10 sets of an exercise, you pray for those seconds.
MMA was awesome. Felt real good and just had an all around good time.

Wednesday's Workout

45 Seconds rest between each set. 2 minutes between each exercise.

Clean and Front Squat: 10x2 @ 185, 10x2 @ 175 :arg:
JS Rows: 12x2 @ 175
BB Curl and Press: 6x4 @ 90
Dips: 12x3 @ 45

PM Training: 1.5 hrs. MMA

OVERVIEW
OMG this workout was brutal to say the least. I was suppose to Clean and Squat 20 sets of 2 rep but the weight was a little too much and with the lowered rest time I was losing form after the 8th set, i.e., had to dump the weight on the second rep. 9th set was ok but then I couldn't lock the Clean on the 10th set and had to dump it again. So I had to drop the weight so I didn't bread my wrists or anything. After that I was dead and thought I should under shoot the other weight a little just so I didn't hurt myself. JS Row were very good. I try and make sure that during these workouts I use very explosive movements instead of just going through the motions. Everything else was good and I'm going to keep the same weight next workout because it's just going to get harder later now that I'm approaching a 30 second rest.
MMA was great last night. We worked on foot movement and I was corrected a couple of times and saw where I was making some mistakes in resetting my position when doing kicking combinations.
Friday I don't know if I'm going to do SE or just very intense kettlebell. The other option is do the SE workout at 40 seconds rest and do very little kettlebell work just to work on flexibility and stabilizers. Either way I'll let you guys know.