Sherdog Mixed Martial Arts Forums - Training Logs http://www.sherdog.net/forums en Fri, 20 Nov 2009 23:36:22 GMT vBulletin 60 http://www.cdn.sherdog.net/forums/images/darkinferno/misc/rss.jpg Sherdog Mixed Martial Arts Forums - Training Logs http://www.sherdog.net/forums <![CDATA[Tyler's 5 by 5 Log]]> http://www.sherdog.net/forums/f49/tylers-5-5-log-1098998/ Thu, 19 Nov 2009 07:42:10 GMT Going to do a 5 by 5 routine with a few minor adjustments and additions. I have not trained hard for 3 years, but I do have some experience in powerlifting. I am 21 years old 6 feet tall and weigh 175 lbs. I will follow this routine for 8 weeks and by the end these are my goals: Squat-335 Bench-295 Deadlift-405 for 3 Going to do a 5 by 5 routine with a few minor adjustments and additions. I have not trained hard for 3 years, but I do have some experience in powerlifting. I am 21 years old 6 feet tall and weigh 175 lbs. I will follow this routine for 8 weeks and by the end these are my goals:
Squat-335
Bench-295
Deadlift-405 for 3 ]]> Training Logs Penn#1 http://www.sherdog.net/forums/f49/tylers-5-5-log-1098998/ Bag work dosent feel right? http://www.sherdog.net/forums/f49/bag-work-dosent-feel-right-1097078/ Mon, 16 Nov 2009 14:59:38 GMT So ive just stared kickboxing when i train at the gym with a partner and were using fucos mits i feel comfortable.But at home ive got a punchbag its not very heavy so when i hit the bag it swings a lot.I dont know if its because ive not got the right technique or because i am new my body isnt yet comfertable with the stance or could it be the bag swaying side to side.i know im proply going to get a griling ive serched faq and looked on the internet your help would be very gratefull cheers So ive just stared kickboxing when i train at the gym with a partner and were using fucos mits i feel comfortable.But at home ive got a punchbag its not very heavy so when i hit the bag it swings a lot.I dont know if its because ive not got the right technique or because i am new my body isnt yet comfertable with the stance or could it be the bag swaying side to side.i know im proply going to get a griling ive serched faq and looked on the internet your help would be very gratefull cheers ]]> Training Logs lake619 http://www.sherdog.net/forums/f49/bag-work-dosent-feel-right-1097078/ <![CDATA[CorreiaMMA's Training Log (MMA)]]> http://www.sherdog.net/forums/f49/correiammas-training-log-mma-1096916/ Mon, 16 Nov 2009 05:52:32 GMT Hey everyone,

I have been training MMA for 6 months or so now and have decided to take it more serious and train more, get in better shape and hopefully get ready to take an amateur fight sometime in 2010 around middle - late summer.

Just some background info:

I am 23 years old, 5' 9" tall, about 175 lbs.


I plan on strength training 3 times a week, i have mma practice 2-3 times a week (3 hours long), Cardio 3 times a week

I am using a push/pull/squat routine from the FAQ for my strength training and focus on explosiveness.

For my cardio sessions I am using a mix of circuits, HIIT and heavybag work. ]]> Training Logs CorreiaMMA http://www.sherdog.net/forums/f49/correiammas-training-log-mma-1096916/ leights log (oly lifting) http://www.sherdog.net/forums/f49/leights-log-oly-lifting-1096723/ Mon, 16 Nov 2009 00:25:18 GMT Hey guys,

Figured I would start a training log as a semi-motivator for getting back in shape. Some background on me to start. I am 24yrs old and have been training in oly lifting since I was ~16. Recently I have had some semi-serious health issues that took me out of lifting for almost a year. My current goals are to get my weight back down and my lifts back up.

Previous Bests (@ 220 BW)

Snatch- 260lbs
Clean and Jerk- 330lbs
Front Squat- 375lbs
Back Squat (oly style)- 425lbs
Overhead Squat- 310lbs


Now that I am semi-healthy trying to get back in shape. Over past 2 weeks been working out quite a bit and as of now my best lifts have been.
270lb BW
Snatch-225lbs
Clean and Jerk-290lbs
Overhead Squat-250lbs

Well that about does it for background. Hopefully I stay healthy enough to put some good workouts in. Obvious goals would be to hit my previous bests and to get body weight back down. Ultimately my goal would be to qualify for oly nationals but one step at a time.

Well off to workout so hopefully I'll be back in few hours with a decent workout.
Wish me luck ]]> Training Logs leight19 http://www.sherdog.net/forums/f49/leights-log-oly-lifting-1096723/ If Defranco and Wendler had a baby... http://www.sherdog.net/forums/f49/if-defranco-wendler-had-baby-1096438/ Sun, 15 Nov 2009 17:24:58 GMT Sup fuckers. I am EpicPaint.

Training Background:
Weight training seriously for about a year and a half. Rosstraining was a big influence on my training for a while. I played around with SS and SL, but they were boring. WS4SB is the sex. Before weight training, I did a year of Muay Thai (my gym jacked up the price two-fold, so I was forced to quit). At the moment, I'm working more on strength, but conditioning will always be part of my routine. (see below for full schedule)

At the moment, I'm 18 years old, 163lb at 5'7". My goal is to eat a ton, get jacked (~185lb and fairly lean, eating ~3000 calories daily), and hoist a TON of weight. My current routine is WS4SB mixed with 5/3/1 for both ME days (working with Bench and Deads).

The loads for the ME lift will be cycled a la 5/3/1:
Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

Current PRs (all weights in pounds, goals in brackets):
Bench Press - 225x1 (250x1)
Deadlift - 400x4 (500x1)
Squat - 275x5 (Dunno)
Chin-up - BW+65x5 (BW+100x1)

Current Routine:
Monday: ME Upper and Finisher
Tuesday: Complex Training
Wednesday: Cardio (gym class at school)
Thursday: RE Upper and Finisher
Friday: Optional Cardio
Saturday: ME Lower
Sunday: Rest ]]> Training Logs EpicPaint http://www.sherdog.net/forums/f49/if-defranco-wendler-had-baby-1096438/ Ezekiel 25:17 http://www.sherdog.net/forums/f49/ezekiel-25-17-a-1095195/ Fri, 13 Nov 2009 23:30:58 GMT
The Path Of The Righteous Man



This is my training log. I have a broken scaphoid and am getting surgery on the 19th November. During my time in a cast i'm going to front squat, front squat and front squat some more. Once my wrists healed i'll be using the 5/3/1 to try and stop being so pathetically weak. ]]> Training Logs 55 http://www.sherdog.net/forums/f49/ezekiel-25-17-a-1095195/ A small teenage boy and his log http://www.sherdog.net/forums/f49/small-teenage-boy-his-log-1093609/ Wed, 11 Nov 2009 07:23:35 GMT Hi, this is my log. I've been doing this for about 5 months. I don't exactly remember why I started lifting, but as soon as I did I fell in love with it.

Stats:
Age 17
Height 5'10"
Weight 139lbs

Original PRs (11/01/09)
Bench: 190 (currently about 110 because of a shoulder injury)
Squat: 185 x 5
DL: 225
SOHP: 125 (did this before the shoulder injury)

Current PRs:
Bench: 190 (again, did this 5 months ago before a shoulder injury)
Squat: 235x2
DL: 285
SOHP: 125

Goals (aiming for sometime in June):
Gain 20 lbs (160 lbs)
DL 2.5x BW
Squat 2x BW
Bench 1.5x BW
SOHP 1x BW

I realize this log isn't exactly the most interesting log out there. My workouts are very simple and straight forward, you won't see a ton of experimentation or complicated rep schemes.

What you will see however, are noob gains. Lots of them. ]]> Training Logs worldwide http://www.sherdog.net/forums/f49/small-teenage-boy-his-log-1093609/ Justin Credible http://www.sherdog.net/forums/f49/justin-credible-1093384/ Tue, 10 Nov 2009 23:37:57 GMT Hey people,

This log, along with my diet log, are being kept to keep my accountable. Hopefully if I start slacking someone can give me a virtual kick in the ass. My goal is basically to be as strong as humanly possible while staying in good overall condition. To accomplish this you will see my training focusing on strength training with a little cardio, gpp and maybe even some BJJ on off days to facilitate strength gains.

STATS:
age: 23
height: 6'
weight: 192 give or take (Nov 11, '09)

Short Term Goals (Jan 31)
Squat: 315 x 1
Dead: 190 kg x1
Bench: 205 x1


Weight in lbs unless otherwise stated,

INPUT VERY WELCOME

 ]]> Training Logs Justin_Time http://www.sherdog.net/forums/f49/justin-credible-1093384/ <![CDATA[Ox's o-lifting odyssey; snatch from scratch]]> http://www.sherdog.net/forums/f49/oxs-o-lifting-odyssey-snatch-scratch-1092255/ Mon, 09 Nov 2009 09:23:03 GMT Howdy.

As you'll know, I used to do a bit of o-lifting to help with my rugby playing. It mostly revolved around partial variations rather than the classical lifts, plus quite a lot of cleans. I've found an o-lifting club near work again, so I'm back at it.

This time, following a chat with the coach, we're starting with the full snatch and going to be working on the classical lifts since I'm not rugbying any more. I'll be initially training once per wk (there's a beginners class), then as I get better I'll be training more frequently.

Day 1:
- 5 mins on the rower plus joint mobilisation stuff

For each of the below, the coach would demonstrate a couple of reps. I would attempt a couple, then so long as my form was fine, I drilled it for the sets and reps.

- 5x5: pulls to knee
- 5x5: hip pops
- 5x5: pulls & hip pops
- 5x5: pulls & hip pops & 2nd pull
- 3x3: snatch balance from hang
- loads of attempted reps of the full snatch

I attempted about 12 singles of the full lift. I properly nailed one of them - it flew up. I a-little-bit-muscled another 6 or so. I ended up on my arse probably 5 times.

- little bit of additional lifting after the o-lifting session was complete

Things I learned:
- my lower body flexbility isn't quite what it was
- my 2nd pull sucks (that's why I was dumping the full lift)
- my overhead squatting in the past will prove to be useful
- I need to be in better shape generally... was knackered after the session

So yeah... that's day one in the books. Thankfully I think I'll pick things up again quickly. I like that I'm working the snatch - I never really got the chance in the past. So far so good. ]]> Training Logs oxcart http://www.sherdog.net/forums/f49/oxs-o-lifting-odyssey-snatch-scratch-1092255/ Titties breast reduction log http://www.sherdog.net/forums/f49/titties-breast-reduction-log-1091890/ Sun, 08 Nov 2009 23:55:07 GMT 275 DL:>300 Press>180]]> Ok, well I am 31, 5'11", and about 235lbs. I have not really lifted since May and back then I was doing routines that were based more off what I learned from reading muscle mags 10yrs ago. Until last thursday, I had never done a DL and my history of doing squates was quite limited. Anyway to cut a long story short, I have been lurking around the training logs and pr thread and it got me motivated to start lifting again. I went on Powerlifting Heads-Up Free Powerlifting Calculators Videos Routines, which was a link I came across on this board, and put together a basic starter work out. My goal is to get strong, stick to a sensible diet, and lose these damn man boobs.

I don't really know what my maxes are now, but I know this workout definitely was difficult for me so i think will stick with it till after new years and start going for personal best lifts then. Also, I would like any help on videos that you guys think demonstrate good technique and also videos for any of these weird lifts you guys talk about that I don't know, which would be most of them.:)

Monday: Squat, overhead press (the one were you use momentum from your legs), chinups

Wednesday: Squat, dead lift

Friday: squat, bench, pullups

Saturday: curls, tricep pushdowns (I know i will catch shit for this), Dips


Goals for March 1st

Bench:250
Squat:>275
DL:>300
Press>180 ]]> Training Logs TITTIES http://www.sherdog.net/forums/f49/titties-breast-reduction-log-1091890/ Do Who You Be http://www.sherdog.net/forums/f49/do-who-you-1091804/ Sun, 08 Nov 2009 22:26:42 GMT since this is my first post i want to make it in the right spot - i found sherdog SnP years ago but never cared enough to make a log until right now. i am sometimes lazier than i should be, this will hopefully change that.

Age - 22
Sex - vigorous
Height - 5'9"
weight - 145lb
MMA Background - none. hopefully some boxing or muay thai within the next year

I've been lifting on and off for about 4 years, just got serious about 6 months ago. I was a very skinny guy so it took a while for me to get the base i needed to start training seriously.

my best lifts as of 11/5/09

Squat - 170
Bench - 160
Deadlift - 245

Push Press - 120
Clean and Jerk - 120
power clean - 135

Pull Ups - 30
Muscle Ups (bar) - 8
Weighted Pullups - BW + 50lbs
Weighted Dips - BW + 45lbs (not doing these anymore cuz my elbow sucks)

My training schedule is sporadic and the programming mostly intuitive, but i have been progressing in all areas so far so i cant complain. I try to focus on squats, Deadlifts, Push Press, and weighted dips/ pull ups when lifting.


I am on the SeeFood diet - i see food, i eat it. lots of eggs, hamburgers, pizza, skirt steak, chicken, shrimp, corn, potatoes, cheerios, sandwiches, and of course Haazen Dazs Cookie Dough.. damn fast metabolism makes me spend hundreds on food, yet i cant gain more than a couple pounds per month. thanks mom and dad.

my goal is to attain a body like this by next summer:



since today is sunday, and my whole body aches from screaming at fedor on the TV and a subsequent night of blackout drunkenness and soft breasts, i will not be lifting. instead i will be eating a lot of pasta with meat sauce and sauteed shrimp in marinara. oh, and tacos. ]]> Training Logs freakroor http://www.sherdog.net/forums/f49/do-who-you-1091804/ <![CDATA[1Thumb's Log...]]> http://www.sherdog.net/forums/f49/1thumbs-log-1089602/ Fri, 06 Nov 2009 17:28:07 GMT Hey Guys, I should have started one sooner, but better late than never right?

As of Today -
Age: 23
Weight: 175
Height: 5'7

I'll do a little quick recap.

Jan 2009-
Weight: 220
Started kickboxing and No GI BJJ, was using Kickboxing as a cardio work out and was really interested in BJJ. My trainer is a blue belt under Joe D'arce, so I knew there was a lot that he did not know, but he knew more than I did.

With the help of my friend, I started doing a good weight lifting routine.
Day A: Deadlift
OverHeadPress
Pull Ups
Abs

Day B: Squat
BentOver Row
Bench Press
Dips
Abs
All 5x5.

Fast forward to May 09-
Competed in my first No GI BJJ Tournament, it was a small class, only 3 of us. I was the lucky one who got the bye and was able to advance to the Finals. I won on points and won the tournament. A bit cheesy as it was only one match, but I enjoyed it none the less.
Video: YouTube - GT

Fast Forward to July 28 2009.
First Day at D'arce BJJ. Since I was training under a blue belt from D'arce, I decided it was time to train at a real BJJ school and chose to go to D'Arce's myself. My former trainer is now my main rolling partner at D'arce's.

Fast Forward to August 30 2009.
Competed in my second BJJ Tournament. It was a submission shootout and had a few differences from other BJJ tournaments. There was no points, only submission, and it was done a round robin format. I tied for first in my bracket, and then lost the tie breaker because of exhaustion.

Fast Forward to September 1 2009.
Received my first Stripe.

Fast Forward to October 18 2009.
Competed in my third BJJ Tournament. It was at the same submission shootout i had already competed in. I lost one match, I went to a draw on my second, and I won my third. You get 1 point for a win, -1 for a lose and 0 for a draw. I finished the bracket with 0 points. I did not advance but had fun.

Fast Forward to October 20 2009.
Received my Second Stripe.

That is pretty much a "from then to now" overview, I will be updating this regularly with things I have learned in class, and my lifting gains.

Starting next week I will be going to D'Arce everyday, and will be lifting less often(I am moving closer to D'Arce, and further from my weight lifting gym). I am going to be taking an MMA and No Gi class on Monday, it is beginners Gi on Tuesday and Thursday and advanced on Wed and Fridays.

As of now:
Day A: Deadlift: 185
OverHeadPress: 95
Pull Ups: body weight, 3x10

Day B: Squat: 225
BentOver Row: 155
Bench Press: 185
Dips: body weight, 3x10 ]]> Training Logs 1 Thumb http://www.sherdog.net/forums/f49/1thumbs-log-1089602/ Bcplifter log : back at it http://www.sherdog.net/forums/f49/bcplifter-log-back-1087404/ Thu, 05 Nov 2009 02:24:16 GMT MMA prep phase

ok so im coming off a long hiatus due to being lazy

program as is follows :
Articles

WS4SB3 -
I also do LSD at 140-150 bpm , currently 6 days a week.
I take saturdays off
Sundays I add extra core and calf/neck work as well
neck is trained when traps are.
extra grip work on monday too.

have gone through 2 weeks now, cardio is at 45 mins a session currently. (add 5 mins every week until i get to one hr.)

diet isnt overly complicated but follows this basic outline
no alcohol
no cheese (prevents me from eating pizza/poutine and chessburgers which i did about 10-15 times a wk.)
no sugar other than from milk and fruit- milk is limited to 1 L a day tops.
250 grams of protein a day- from many sources
most carbs come from oats and rice
as many veggies as i wish (6 months ago i never ate any, now up to 4 ish servings/day
and most things in moderation.

im 5'9 , 190 lbs. as of now maybe 13 % BF
goals are multifaceted ,- but im a beginner for now and wont be a problem.
until the end of the year at least when ill have approx 11 wks under my belt and will gauge them at new years or so
but they are in the following importance:

improved cardiac output/ overall health
improved strength
improved flexibility
fatloss

i lift at home, cardio is done on a C2 rower and walking/jogging up a small mountain .

supplements are :
vitamin d- 4-5 k iu
fish oil 20 grams a day
multi + extra c, e and b complex
ZMA knockoff + gaba at night
beta alainine, carnitine and creatine
several different protein powders (casein, whey, and a blend of like 8 i made at TP.)
greens (bought some a while ago for cheap, probly wont continue once out)

will start posting strength workouts tommorrow .

wednesday nov 4

45 mins cardio- HR around 150 BPM
foam roller on back and IT band, static stretching

edit 1 - nov 10
program is as follows
day morn night
S low volume lower + core/calves/neck/ LSD
M jiu jitsu /LSD
T ME upper
W jiu jitsu /LSD
T ME lower
F jiu jitsu /LSD
S repetition upper LSD (optional)

this will be done until end of year - and will gauge progress then
LSD will be 1 hr on MMA days, increasing by 5 mins/wk
and 15 mins more on sat/sun (max of 90 mins)
once i am up to 90 mins on weekends, will lower to 3-4 times a wk , replacing it with higher intensity cardio ]]> Training Logs bcplifter2 http://www.sherdog.net/forums/f49/bcplifter-log-back-1087404/ Looking for help/input on my routine http://www.sherdog.net/forums/f49/looking-help-input-my-routine-1086278/ Wed, 04 Nov 2009 16:17:35 GMT Hi guys,

I'm pretty new to weight lifting and wanted to get some input. I had previously done the 5x5 (about a year ago).

Now I just started BJJ, and wanted to go about 4-5x a week. I want to continue lifting, but not sure if I should go 3x or 2x a week. I'm leaning towards 2x a week due to my work+school schedule, and wanted to do it like this

Mon - BJJ
Tuesday - BJJ
Weds - BJJ
Thurs - Lift - Bench (5x5 work my way up to 5rep max), Squat (5x5 volume), Pull-ups (5x5 volume)
Fri - BJJ
Sat - Lift - DL (5x5 volume), OHP (5x5 volume), Rows (5x5 volume)
Sun BJJ

Then next week will be the exact same except on Thurs, when I lift I change to:

Bench (5x5 volume), Squat (5x5 work up to 5 rep max), Chin-ups (5x5 volume).


What do you guys think? How would I maximize my strength building if I could only lift 2x a week. I COULD do 3x a week but am scared of over training since there's a lot of conditioning in BJJ, and I'd have to lift then go to BJJ right after which may overtrain my muscles.

Any input will be appreciated.

Thanks ]]> Training Logs TheStriker http://www.sherdog.net/forums/f49/looking-help-input-my-routine-1086278/ I wanna hold it! http://www.sherdog.net/forums/f49/i-wanna-hold-1086095/ Wed, 04 Nov 2009 14:08:51 GMT Stats 6ft 1, not sure on weight, sub 80kgs though. Working in Germany for a year at a pharmaceutrical company (Come from England), requires about 30 minutes of reasonably intense biking each day. The gyms here were awful so brought a barbell and weights (Totalling 137.5kg) and a Power Rack. Following a basic split of Legs, Back, Bis and Shoulders, Chest and Triceps, Monday, Wednesday and Friday.

Before Germany I:
Deadlifted 160kg for 3 sets of 3 reps
Squatted 125kg for 3 sets of 3 reps
Pause benched 77.5kg 3 sets of 5 reps
BORing 60kgs 4 sets of 6 reps
Could do 3 sets of 5 reps on Neutral Grip chins.

I had a break before Germany of a month, and a month break here before I started back lifting.

Since in germany my wide grip chins have moved from 4 sets of 5 to 4 sts of 9 reps at increased bodyweight.
BORs increased from 40kgs to 70kgs for 4 sets of 6.
Close grip paused floor press from 50kgs to 77.5kgs for 3 sets of 5.
Overhead press from 40kgs to 52.5kgs for 3 sets of 5.
Squats from 90kgs to 112.5kgs for 3 sets of 5. (belt)
Romanians deadlifts from 100kgs to 137.5kg for 3 sets of 8 (hook gripped, belt and chalk)

I've basically created a log to create to get some feedback on my lifting, for increased motivation etc. I was never too far off Vince's numbers, but I notice he hasn't posted in a while.

No specific goals other than to get bigger and stronger. (increase on main lifts and increase in bodyweight, actual numbers would just be somewhat arbitary)

I'll post my last few workouts in a minute, and translate each workout into pounds for you Americans... ]]> Training Logs Sakmongkol http://www.sherdog.net/forums/f49/i-wanna-hold-1086095/