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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.

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Yesterday is History, Tomorrow a Mystery, Today is a Gift, Thats why it's called the Present.

MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

BULKING: My 5X5 Journal

CUTTING: My CKD Max-OT Journal, My HST Cutting Journal

Good shit dave, you'll get past that soreness/tightness quickly. I see your back to the strength phase again, good luck with it, and keep on pushin hard man.

__________________
I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

Monday's Workout


A2G Squats: 5x5 @ 295
BB Bench: 5x5 @ 225


PM Training: 3 hours MMA

OVERVIEW
Well I messed up and worked out waaaay too close to MMA training. I forgot my foot ware for the showers at home and didn't want to workout in the morning and stink all day at work, so I worked out right before I left work for the day.
I didn't expect to run into a guy I saw at one of my competitions and we started talking about MMA and I just lost track of time...
So, I didn't get a chance to really finish my workout.

Now, I went to my second ever sparring class yesterday and I paid for it. Lets just say it was an all you can eat leather Buffet and I got more than my fill. My jaw, neck and nose still hurt. I was so tired from working out I had problems doing anything. Not to mention that I sparred two vets one of the pro fighters and a guy how is fighting this weekend and was very excited to spar. After that we had a regular Muay Thai class and the BJJ class was nice. I was sparred this one guy in BJJ and he surprisingly got me in a GI chock twice, with the same technique. Definitely underestimated him but I turned up the pressure and made him tap twice. Feels good to be working out hard core again.

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


A2G Squats: 5x5 @ 305
BB Bench: 5x5 @ 225
JS Rows: [1x5] @ 145, 155, 165, 175, 185


OVERVIEW
I didn't get a chance to workout on Friday and this weekend because I was out of town and forgot to bring my kettlebell. But Monday was a great workout. Didn't get a chance to do any accessory movement because I was running out of time and had to pick up the woman from work. I feel great and my diet is getting better.
On a side note I've been looking into getting a workout program from Matt Wiggins, aka Wiggy. This is the guy that outlined the Strength Endurance workout that I do now I signed up for a sample workout that was free and I have to say it combines the cycles I do here but in one day and rotate the sets and reps for each exercise.

Example:

Monday.
Incline press 5x6
Rows 4x8
Front squat 12x2
Complexes

Wednesday.
Front squat 5x6
Incline press 4x8
Rows 12x2

Friday.
Rows 5x6
Front squat 4x8
Incline press 12x2
Complexes

I have to say this looks a lot like what hrdgain81 had with some differences. I might try this after a round of straight SE and if it starts working well I might get his eBook. It's only $40 so it won't break the bank. He also does a lot with KB and sandbags in his other workouts, so that is a plus.

http://www.workingclassfitness.com/

Monday's Workout

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

Clean & Press: 15x2 @ 185 lbs.
Curl Grip Chin-ups: 15x2 @ 30
BB Bench: 10x1 @ 255
Deadlifts: 12x2 @ 315

Abs:
Crunches 4x30
Hanging Leg Raises 3x15

PM Training: 2hrs. MMA

OVERVIEW
I feels so good to be back. I've been out of the gym for a week and was just real busy with work. I'm all good with work and MMA was killer. And by killer I mean it killed me. I was so out of it by the end of the day I could barely move. I change up the deads because I wanted to do at least 2 reps on each set it make it a little harder.

I have a competition coming up on July 14 so I will be training for that and getting ready to kick some butt.

Wednesday's Workout

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

Clean and Front Squat: 20x2 @ 185
JS Rows: 12x2 @ 185
BB Curl and Press: 6x4 @ 90
Dips: 12x3 @ 45

Abs:
Crunches 4x30
Hanging Leg Raises 3x15
Cherry Pickers 3x30 @ w/12lbs. medicine ball

PM Training: 1 hr Muay Thai

OVERVIEW
I'm so sore right now it is ridicules. My traps and upper back is cooked from doing cleans. I'm not doing too bad for picking up where I left off. After I get to about 20 seconds rest I might switch to the free workout set up I got from Wiggy and see how much different it is from what I do now and how I progress in weight. After that I'll see where I'm at in my training and I will most likely buy his workout book and if I do that I won't be able to post specifics so my journal will be a little different.

Thursday's Workout

10 mins. Jump rope

20 min. Abs class

1 hour of Yoga.

PM Training: 1 hr BJJ

OVERVIEW
The abs class was great and yesterday I was feeling very tight in my hip flexors so I wanted to do some Yoga to stretch it out. It helped out and was a much needed change of pace.
BJJ was nothing special. I was very gassed and at the middle which is not good and means I need to up my cardio but since I'm getting back into it it's to be expected.

Are you going to make yoga a weekly thing ? I have heard that it helps out a great deal in all aspects of training....Good shit man!

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I'm going to try. I really need to work on my flexibility so I can keep up with some of the flexible BJJ competitors. I might make this my Thursday workout from now on. We shall see.