Sherdog Mixed Martial Arts Forums - Strength & Power Discussion

Stretch marks

hathats — Fri, 20 Nov 2009 21:08:48 GMT

Is it possible to get them from loosing weight?

I'm down 5-7pounds in a week(fat or not) and getting more of them by the day.

I' don't know if I'm just imagining but every once in a while they feel painful like their ripping.

Could it be because I gained water weight(5 pounds or so. stress,drugs?) after I got my teeth pulled out and now the skin is ripping. Doesn't make sense to me, none of this does.

Hybrid Program. Thoughts please

PimplePopper MD — Fri, 20 Nov 2009 16:52:15 GMT

Current Stats:
BS - 345
DL - 420
Press - 175x2
BP - 275
Power Clean - 215
Squat Clean - 241
Jerk - 211
Power Snatch - 155
Squat Snatch - 135
Weighted Pullup - 90x3
Weighted Dip - 130x2
Run 1 mile - 6:07
Run 5k - 20:29
Row 500m - 1:25.2
Row 2k - 6:57
Current Weight - 202

Goals:
BS - 415
DL - 500
Press - BW x 3
BP - 315
Power Clean - 250
Squat Clean - 275
Jerk - 275
Power Snatch - 200
Squat Snatch - 200
Weighted Pullup - 135x3
Weighted Dip - BW x 1
Run 1 mile - 5:50
Run 5k - 19:30
Row 500m - 1:22.0
Row 2k - 6:40
Weight: Whatever it takes to achieve these goals

Other Important Info
Calories currently - ~3500
Calories for this program ~ 5000

Sleep - ~ 9 hours per night
Age 28
Time training somewhat seriously ~ 18 months
Past somewhat serious training methods - CFSB, Running, 8 weeks of starting strength (stalled on BP only).
Supplements and Vitamins taken daily - Protein, Creatine, Magnesium, Multi-Vitamin, Vitamin D, Glucosamin / Chondroitin, Fish Oil
Recovery typically consists of epsom salt baths and contrast showers along with a lot of weekend naps.

Proposed plan:

Week 1
Monday
Squat - 3x5
Press - 3x5
Deadlift - 1x5

Tuesday
Rest

Wednesday
Front Squat - 3x5
Power Clean + Jerk - 5x2 + 5x1
Weighted Pullup - 3x5

Thursday
Rest

Friday
Squat - 3x5
Bench - 3x5
Deadlift - 1x5

Saturday
PowerSnatch - 7x3
Squat Clean - 5x2 + 5x1
<20 minute Metcon

Sunday
Rest

Week 2

Monday
Squat - 3x5
Power Clean + Jerk - 5x2 + 5x1
Weighted Chins - 3x5

Tuesday
Rest

Wednesday
Front Squat - 3x5
Press - 3x5
Deadlift - 1x5

Thursday
Rest

Friday
Squat - 3x5
Bench - 3x5
Power Clean - 3x5

Saturday
Squat Snatch - 5x2 + 5x1
Run or Row - 10 to 30 minutes

Sunday
Rest

I am looking for any suggested modifications to this program and also to know if this should help me accomplish my goals. I am aware that the metcon and run/row will make this process take longer, but they are important for my sanity.

Thanks

Overhead push-up

gocubs1815 — Fri, 20 Nov 2009 16:50:33 GMT

Okay, so I'm pretty new to the world of MMA strength and conditioning, and I've been watching TUF and seeing everyone do that type of push-up where as they follow through on the excerssion they extend their arm straight out and up over their body.

What is that called? What does it accomplish? Why is it superior to just a regular push-up? and why should I do it?

Knee problem

mmapr — Fri, 20 Nov 2009 11:44:03 GMT

Guys, I need help with a knee injury that is keeping me from squatting and deadlifting.

A couple of months ago, I hurt my right knee while trying to change my running style to more of a forefoot method (previously I was a heel striker). I was using a routine that was suppose to ease a person into this style of running. It included jump roping, walking up a treadmill on an incline, barefoot running, etc... I guess my knee couldn't take it, and while forefoot walking up an inclined treadmill, I experienced a severe sharp pain in the back of my knee. It progressed to feeling tight and swollen. I couldn't straighten it out. I didn't think it was a big deal, and just iced it for the rest of the day. It felt better by the following day, so I got the bright idea to continue with a squat routine which called for some heavy squats (90% +). On my second working set, I felt a horrible grinding sensation under my knee cap that was accompanied by tremendous pain. This was the first time I've ever had any knee pain while squatting (7 years of squatting).

That was three months ago. Since then, I haven't been able to perform any squats or deadlifts. I can't flex my quadricep (without pain), if my knee is bent past about 30 degrees. Running kills it as well. Rest doesn't seem to help at all. Any ideas on what I might have done?

ANyone not feel deadlifts on the legs?

gracie_barra — Fri, 20 Nov 2009 05:37:34 GMT

I started lifting when I was about 15 (7yrs ago) for HS wrestling and did deadlifts back then. Whenever I did them the next day I never felt them hitting my legs at all , but more in my traps- of course the point of DLs was never to build quads, but they do help with that. Even to this day when I do them , I don't feel them hitting my legs at all. However when I do squats, my quads are done for like a week. I noticed that some guys use DLs solely as their leg work out (Ie. Lesnar) and that really surprised me. Does any of you actually feel DLs on your legs in the least?

Lifting to lose weight...

All In The Game — Fri, 20 Nov 2009 00:43:09 GMT

Yo. I've been getting in shape over the past few months and it's been pretty successful, I've lost about 50 LBS just doing bodyweight exercises and cardio, but I plan on incorporating some weight lifting soon.

I've been recommended Starting Strength, is this the best way to go? I'm not really looking to build mass at this point, just, uh..."tone" (I know you can't actually "tone" muscles, but you know.) Can I get some recommendations on what workouts would be best to fllow?

Help-Weird squat problem

SemperVigilans — Thu, 19 Nov 2009 23:26:50 GMT

Hi guys.
I know this will sound stupid but I can't squat parallel or slightly below parallel.
I always squat ATG and box squats (parallel and below) without any problems,
but I simply can't ''find'' parallel depth when squatting without box.

My best lifts are:Bench-115 kg
Deadlift-170 kg
Box Squat-170 kg
I have 80 kg,so I'm not considered weak,but i don't understand what could cause
this problem.
It's very frustrating and any help would be great. Thanks in advance.

Cardio/Weights in the same session and rest periods.

hydeandhyde — Thu, 19 Nov 2009 23:17:35 GMT

Hey everyone,

My current schedule right now is half an hour of treadmill, 15 mins of rowing and then 45 mins of weights (2 muscle groups, 3 exercises each). I guess its pretty much standard stuff.

Had a discussion with a trainer at my gym the other day. He basically said that:

doing weights and cardio in the same session is not productive. i should do one out of the two. if i was to do both, i should have some protein and carbs after my cardio and before my weights.

also, he said that should have rest periods of 30 - 40 secs between weight sets. Right now, i usually rest about 1-1.5 min between sets.

opinions?

Advice on what I should do.

ZacAttack — Thu, 19 Nov 2009 17:47:30 GMT

hey guys, if any of you have read my other threads then you know who I am, if not, my name's Zac and im 15 years old. I'm about 6'1" and about 255 with a mixture of fat and muscle(dont know my bf%). Bench is currently 275, Ive never really squated but I have naturally very big legs(I know I need to squat). The last time I deadlifted was about a year ago and 250 was very, very easy. I have naturally huge calves, but do calves even have anything to do with anything I would need for mma? I know at my Y on the calf raise machine I can put on the max it will hold(6x45 pound plates. so 270 pounds.) and coming all the way down and all the way up I did 5 reps last week. Im about to start swimming because I hate running, but I really need to get some better cardio and lose some fat. I hit my heavy bag close to everyday. basically what im asking is, what do you guys recommend I work on the most? what will help me most right now?

Inner Ear problem from lifting?

ShindoNinja — Thu, 19 Nov 2009 17:42:01 GMT

Has anyone here ever had an inner ear problem from lifting? Last January I was doing kettlebells, just a straight clean and press workout with pull ups and swings. Everything seemed fine, I was working with a 55 pound KB so not rediculously heavy or anything. Then all of a sudden it felt like my ear was numb and kinda like pressure from being on an airplane. Then a high pitched ringing and whirling sound set in and I could barely hear out of the ear. I thought it was maybe just popped bad, so I went to sleep and things were no better in the morning. I went to the ER and the doc there sent me straight to a specialist. They gave me steroids and an anti viral. The diagnosis was SSNHL. I have recovered hearing in the lower frequencies but anything over 2500 db is gone completely. ALso, I have a constant high pitch ringing called tinnitus. Drives me a little crazy sometimes.

Anyways, the point of my post is to find out if anyone has had a similar experience tied to lifting weights. Docs say they are not related, that they don't know the exact cause of SSNHL(can be viral, a mini stroke, loss of blood flow to the ear) but claim it is just a coincidence that I was lifting wieghts at the time. The exact inner ear workings are relatively still a medical mystery.

Sorry about the long read and thanks for any responses.

Lifting for looks

CombatCyborg — Thu, 19 Nov 2009 13:20:07 GMT

(Mods, if this belongs more in the conditioning forum, my apologies, please move.)

This is an advice topic, so it'll be a bit long as I'll be providing information about myself.

I'm aware right off the bat that training for looks isn't the goal of most of you guys. I'm going to level with you though. I don't want to get big, and I feel good about how strong I am. I mean, I'm never going to compete, and I don't plan on getting in fights.

I'm already a big guy--6'1.5", 225 pounds (so I'm overweight today). Frankly, any kind of consistent exercise is going to make me stronger than I am, so I want to go to the gym with the intention of leaning down and losing body fat, so that the muscles I already have are more visible.

What's the best way to lift to achieve this goal?

I'll tell you what I'm doing right now. When I go to lift, I always start with a heavy squat and then a heavy bench press, because I know that exercises which hit many muscle groups are the most efficient. I warm up and work my way up to a weight where I can't do more than 5-6 reps.

For squat this is somewhere around 200, and for bench press this is around 140. I could probably do more if I was going for 1 rep max, but I haven't tried yet. After that, I do both free weights and machines basically on whichever muscle groups feel like they want some attention. For back I do bent rows with dumbbells, no other leg exercises really.

See, even though I try to do heavy weights for my first exercises, I do lighter weights and higher reps as my muscle endurance wears down. On days that I don't lift, I do core work with my body weight, running (15-20 minutes) and the rowing machine (although I begin to gas out if try to do it right after my run).

So, obviously I've got a lot to work on. And I'm kind of doing everything at once with no solid direction. I'm wondering, should I keep doing heavy weights? More cardio? HIIT instead of moderate cardio for a longer time?

Or when I lift weights, should I be going for higher reps, to get that pump? Like I said, I'd really like to lift in the best way to gain looks, and by that I mean shed body fat and get vascularity, particularly in my arms.

It seems to me like higher reps might be good for this. However, I'm aware that lifting heavy helps to add muscle faster, and having more muscle will help me burn calories throughout the day. So as you can tell, I'm confused about this.

Any advice would be appreciated. I'm also aware that nutrition is going to play a huge, huge role in this. Before I started exercising again, I cut out snacks, cookies, treats, junk food, soda, etc, even breakfast cereal.

Instead, I eat oatmeal with honey (or cottage cheese if I need protein), eggs usually on a sandwich, sandwich with cheese and deli meat, lots of fruit, milk, pasta with meat, and I'll eat out usually once a day, getting a sandwich or a shawarma or something like that.

Anyway, I'd really like to lean out and shed my body fat. I'm willing to do whatever it takes to get to that point, but I need a little direction.

John Christy 5-3-1

MeatPlow — Thu, 19 Nov 2009 11:15:03 GMT

A 5-3-1 before Wendlers. I will do this program in due time.

2-Day-Per-Week Program
Day 1
- Crunch: 1x5 (only work sets listed)
- BP: * 3-week max-strength cycle
- SQ: * 3-week max-strength cycle
- DB Row: 1x5
- Back Extension: 1x5

Day 2
- Side Bend: 1x5
- DL (conventional or sumo): * 3-week max-strength cycle)
- BP: 3x5 w/ 80% of weight used on Day 1
- DB Row: 1x5
- MP: 1x5

or,

3-Day-Per-Week Program
Day 1
- BP: * 3-week max-strength cycle
- SQ: * 3-week max-strength cycle

Day 2
- Crunch: 1x5
- DB Row: 1x5
- Side Bend: 1x5
- MP: 1x5
- Back Ext: 1x5

Day 3
- DL: * 3-week max-strength cycle
- BP: 3x5 w/ 80% weight of Day 1

* The 3-Week Max-Strength Cycle
- Week 1: 5x5 w/ 5-minute rest intervals (RI) between 'live' sets
- Week 2: 6x3 w/ 4-min RI; use 10% more weight than Week 1
- Week 3: 7x1 w/ 3-min RI; use 5% more weight than Week 2

After you complete week 3, return to week 1, add appropriate micro-load and perform 5x5 again. Repeat this procedure for weeks 2 and 3, again, micro-load accordingly. The third time thru the cycle you will complete weeks 1 and 2 as written, but do not complete week 3. Week 3 of this cycle is the week of the powerlifting meet - which are typically held on Saturdays. The week of the meet you will lift on Tuesday only, to allow the body to completely restore its nervous system so that you will be able to demonstrate your maximal strength on Saturday.

Week of Powerlifting Meet
Workout performed on Tuesday
- SQ: 2x3 w/ 5RM (Use your max weight that you could complete 5 reps with, but only perform 3 reps - for 2 sets. Weight that was used on last 5x5 week is appropriate.)
- BP: 2x3 w/ 5RM; same as above
- DL: 1x3 w/ 5RM
- DB Row: 1x3 w/ 5RM
- Crunch: 1x3 w/ 5RM

You should perform some low-level aerobic work for 20 minutes on Thursday and Friday along with flexibility work.

How important are power lifts and plyos if you already doing pad work?

Rock Hard — Thu, 19 Nov 2009 02:36:49 GMT

Do you really need to do a seperate session in the weight room to do clean&jerks, snatches, and push presses, plyos, etc...if you are already doing heavy sessions of pad work and bag work? Are those explosive enough to develop maximum power? Or, maybe you can mix them into the same session?

Currently, I am doing a lot of max strength lifting (using Bill Starr's 5x5 routine), and not much pad work or as much skills training as usual. Once I'm done with the whole cycle (in 9 weeks or so), I'll change my routine to focus more on cardio and skills training, which will include a lot of pad work, and limited time in the weightroom compared to now.

Am I on the right track? When I finish with the Bill Starr routine, do I need to start working on power lifts, or can i just rely on intense pad work to develop my max power?

Anyone going to USAPL Georgia in Duluth this Saturday?

Sohan — Thu, 19 Nov 2009 00:32:55 GMT

I was thinking of lifting at USAPL GA just to get a total for Masters Nats next year, but work may get in the way. I talked to Sherman Ledford, meet director, and he was willing to let me weigh in early and come back and lift at 1PM. But I don't think I'll get permission to leave my training class early enough, so I may just be looking to attend part of the afternoon session to watch the big boys.

Anyone planning on going? It's being hosted by Quest Gym in Duluth, next to Duluth High School. Lifting starts at 9 on Saturday morning.

Military Press- BW+50lbs?

MeatPlow — Wed, 18 Nov 2009 22:15:46 GMT

My best to date is 235lbsx1 at a bodyweight of ~195lbs, so that puts me at roughly 40lbs over my bodyweight for strict Military Pressing. Is the anyone here hitting 50lbs over their bodyweight? I suspect Keith Wassung probably is but I am not sure of his weight or Press 1RM.

I'd really love to get down to around 175-180lbs and Military Press 250lbsx1.