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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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i hope eveyrhting is fine bro...dont worry: today was just a wierd day thats all.

yeah get some rest homie, i'm sure it will pass.

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.

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.

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.

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 .... 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.

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.

Wednesday's Workout

Well I couldn't get to the gym because I was so focused on work,it just slipped my mind. I did an hour of Muay Thai at my school and then did some KettleBell work.

Used a 60lbs. kettlebell. Each exercise I did was for time, 1 minute and I rested for 1 minute inbetween circuits, 5 circuits in all.


One arm swings
Snatches
Clean and press
Lunges The kettlebell is extended over my head the whole time for 30 seconds and then I switch to the other hand for 30 more seconds.

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

OVERVIEW
Overall it was a great workout. I love the kettlebell as you all know and found a guy in my MMA gym that knows his kettlebell work and does private lessons. So I'm going to drop some money into getting my form and some other routines in order. As a sneak preview, Friday will be more kettlebell work.