BjjMMAMAX88's Training Log (Strength/Conditioning/MMA)

BjjMMAMAX88 · 04:31 PM

Thought I should start one of these to record my gains while doing the 5x5. My purpose is to increase my overall strength while staying close to my current weight. I plan on fighting MMA in the future and want to make sure I am the strongest I can be in my weight class due to being only of average height. I will be doing HIIT running/cycling on off days to maximize fat loss. I have been lifting weights for a couple years and have been doing Muay thai/BJJ/MMA for almost a year now.

Age: 19
Height: 5'10"
Weight: 180 lbs

Starting Weights:

Bench Press: 205x5
Deadlift: 250x5
Squat: 235x5
Dynamic Row: 205x5
Military Press: 120x5
Pull-ups: 5 (Bodyweight)

WEEK 1

Format - Weights x reps x sets

Workout 1 (monday)

Bench: 155x5, 165x5, 175x5, 185x5, 195x5
Squat: 185x5x5
Row: 185x5x5

Really good workout. Feels like I might be fairly sore tomorrow. Followed the workout up with 15 minutes of low intensity spinning.

Workout 2 (wednesday)

Deadlift: 185x5x5
Squat: 175x5x5
Military press: 105x5x5
Pullups: 5x5

Did Muay Thai about an hour before the workout but still felt really good. I was a little sore before, but got through it without too much struggle.

BjjMMAMAX88 · 09:19 PM

Thursday: Grappled for about an hour today and performed pretty well. No issues with soreness from Wednesday's workout. It feels like my control from the top is getting much better and my sweeps while mounted are drastically improving.

Workout 3 (friday)

Bench: 185x5x5
Squat: 135x5, 145x5, 175x5, 190x5, 220x5
Row: 135x5, 145x5, 155x5, 165x5, 185x5

BjjMMAMAX88 · 04:31 PM

WEEK 2

Workout 4 (monday)

Bench: 160x5, 170x5, 180x5, 190x5, 200x5
Squat: 195x5x5
Row: 185x5x5

Workout 5 (Wednesday)

Deadlift: 185x5x5
Squat: 180x5x5
Military press: 110x5x4
Pullups: 5x5

I did a 4x500 meter piece on the erg (rowing machine) after the workout and it didn't go too well. Haven't erged for over a year but I pulled a 1:33 split for the first 500 meters, followed by a 1:34. On the third 500 I gave up due to excessive soreness. I'm going to have to go back and try again on an off day.

Workout 6 (Friday)

Did not have enough time to workout on Friday.

BjjMMAMAX88 · 08:01 PM

Week 3

Workout 7 (monday)

Bench: 160x5, 170x5, 185x5, 195x5, 205x5
Squat: 195x5x5
Row: 195x5x5

Workout 8 (Wednesday)

Military press: 115x5x4
Deadlift: 205x5x5
Squat: 180x5x5
Pullups: 5x5

Workout 9 (friday)

Bench: 190x5x5
Squat: 165x5, 175x5, 185x5, 205x5, 225x5
Row: 155x5, 165x5, 175x5, 185x5, 195x5

BjjMMAMAX88 · 07:10 PM

Week 4

Workout 10 (monday)

Bench: 165x5, 175x5, 185x5, 195x5, 205x5
Squat: 200x5x5
Row: 200x5x5

Workout 11 (Wednesday)

Military press: 120x5x4
Deadlift: 225x5x5
Squat: 185x5x5
Pullups: BW+10x5x5

The deadlifts felt way to easy at 215 pounds so I went ahead and bumped it up to 225 and finished the 5 sets of 5 with relative ease. Only part that was harder was maintaining a firm grip on the bar.

Workout 12 (friday)

Sick. Skipped workout today.

BjjMMAMAX88 · 07:05 PM

Week 5

Workout 13 (monday)

Bench: 165x5, 175x5, 185x5, 195x5, 205x5
Squat: 205x5x5
Row: 205x5x5

Workout 14 (Wednesday)

Military press: 125x5x4
Deadlift: 235x5x5
Squat: 185x5x5
Pullups: BW+20x5x5

Workout 15 (friday)

Bench: 195x5x5
Squat: 175x5, 185x5, 195x5, 215x5, 225x5
Row: 165x5, 175x5, 185x5, 200x5, 210x5

BjjMMAMAX88 · 11:12 AM

Week 6 (Deload Week)

Workout 16 (Tuesday)

Bench: 165x5, 175x5, 185x5, 195x5, 205x5
Squat: 205x5x5
Row: 205x5x5

Workout 17 (Friday)

Military press: 125x5x4
Deadlift: 235x5x5
Squat: 185x5x5
Pullups: (BW+20) x5x5

BjjMMAMAX88 · 11:05 AM

Phase 2

WEEK 7

Workout 1 (monday)

Bench: 185x3, 205x3, 225x3
Squat: 245x3x3 (warmup 135x5)
Row: 235x3x3 (warmup 135x5)

Workout 2 (wednesday)

No time to work out today. Skipped wednesday.

Workout 3 (friday)

Bench: 215x3x3 (Warmup 135x5)
Squat: 225x3, 245x3, 265x3 (Warmup 185x5)
Row: 185x3, 225x3, 235x3
Pullups: (BW+ 35) x3x3

BjjMMAMAX88 · 09:08 PM

WEEK 8

Workout 4 (monday)

Bench: 205x3, 215x3, 225x3
Squat: 255x3x3 (warmup 135x5, 185x5)
Row: 235x3x3 (warmup 185x5)

Workout 5 (wednesday)

Deadlift: 245x5x5
Military press: 135x3x3
Pullups: (BW + 35)x3x3

Workout 6 (friday)

Bench: 215x3x3 (Warmup 185x5)
Squat: 225x3, 255x3, 275x3
Row: 205x3, 225x3, 235x3

BjjMMAMAX88 · 08:17 AM

WEEK 9

Workout 7 (monday)

Bench: 210x3, 220x3, 230x3
Squat: 275x3x3 (warmup 135x5, 185x5)
Row: 240x3x3 (warmup 185x5)

Workout 8 (Thursday)

Deadlift: 245x5x5
Military press: 135x3x3
Pullups: (BW + 35)x3x3

Workout 9 (Saturday)

Bench: 235x3x3
Squat: 265x3, 275x3, 285x3
Row: 240x3x3