[Numpty]

So ive taken a long time off due to a couple nagging injurys. I Hyper extended back and hurt my mcl kickboxing which caused me to sit incorrectly for long periods of time which in turn shifted my hips. Well over time this caused Repetitive Stress Syndrome in what I believe to be my hipflexors and lower back. Well we all know how many movements use these muscle groups so yeah I was in pain almost 24/7 for about 5 months. I finaly went to the chiropractors and had my hips realigned which felt like a miracle. That took care of what was causeing the RSS but unfortunatly the pain abiet much less then before prevailed. Fast forward 6 months. I started doing a daily routine of stretches and light lower back excercises. Again this helped but I was still wakeing up sore and having to stretch my lower back each morning. Fast forward to the last three weeks. I decided that I was going to beat this and that I needed to get my ass back in shape. I grabbed my dads bench and his measly 100 pounds and brought it home. I started doing light benching, curls, over head press, squats and deadlifts ect. Being forced to use low weight was a blessing. My back was now nearly pain free in most movements. Now lets look at the last 6 days. I bought some more weights and a couple of ajustable dumbells and started doing more excerises, dumbbell snatch, supermans and though very painfull Russian twists off the bed with the gf sitting on my legs. Today I feel about 90% better then I did 5 days ago so Im hopeing in one month time I will be injury free!

I picked up a squat rack, matting, a roller, belt, a hyperextention/abb bench and a total of 305 pounds to nearly complete my home gym. I have a few more things id like to purchase such as a heavy bag and some sandbags to toss around.

[Numpty]

Main Goal: Increased strength and explosivness

Application:For sports, primarily MMA

Plan: The body of the workout will be around will be loosly based on four types of movement with lots of emphasis on "core" excersises. Each workout day will invlove some sort explosive lift or core excersise. Every 4 weeks try for a PR.

Explaination:The four types of movements are [{Chest day}, {Leg day}, {Back day}, {Shoulder day}]. What I mean by core is excersises is ones whose main target is the mid section. Eg Overhead squat

The schedule: Day 1 | Bench 5x5 | Closegrip bench 3x5-10 | Decline situp 5x5 | Dumbel snatch 3x5
Day 2 | Squat 5x5 | PowerShrug 5x5 | GoodMornings 5x5 | Roller 3x10
Day 3 | OverHeadPress 5x5 | Curls 3x5 | BentOverShoulderPull 5x5 | Russian twists 5x5
Day 4 | Deadlift 5x5 | BentOverRow 5x5 | Hyperextentions 3x10 | Saxon side bends 5x5

Offday 1 | OverHeadSquat 3x5 | Plate Pinch 3x10secound | Long Jump 3x10 -Trying for as fast and far as possible back and forth
Offday 2 | Pullups 3x10 | Full Contact Twists 3x5 | Jumping 5x10 - Trying for speed tucking knees to chest
Offday 3 | Plate push 3x10 -Loading one side of bar verticly and pushing it as fast as possible away from body | Pushups 3x10 - As fast as possible, progressing from single clap to double clap to behind the back | Power Clean 3x5

Schedule goes day1-offday1-day2-offday2-day3-offday3-day4-offday1-day1-offday2 and so on. Three weeks on One week off.
Possible results: I get stronger and faster or I burn out.

Personal notes:Alltogether I think its a good plan. If im to tired I give myself a day rest. Every three weeks I want to take a week off and come back and try my max. I find that I tend to hit a PR after takeing a week off.

Comments? Im pretty set on my lifts and probably wont immediatly change them unless you see something very glareing. If Im missing a entire muscle group or if there is some explosive or core excersise that I MUST try let me know but please explain why its better as that will help me a lot more then just telling me what I should do. Two lifts that Im sure some will scratch there heads at is Arnold press and Hacksquat. I just like the arnold press and think it will be good assistance to the Overheadpress and the hacksquat for something a little different that will hopefully assist my squat.(im not looking to do the front squat or the box squat at this time).

Thankyou: To everyone who has posted on this board be it a how to pump the guns to the ones who post videos and detailed desciptions to the best excerises out there. Every post has taught me what to do and what not to do. Thanks go to DEVILsSON for posting on my log. I changed my days around like you said.

Changes: Takeing out turkups and replaceing with Full Contact Twists. Removed hacksquats for Power shrugs. Removed Arnolds for curls.

[Numpty]

Ive done one week of basicaly all the core lifts I mentioned and a little of this and that mostly for rehab and warmup purposes. Starting tommorow I will post my first log.

Left Out my stats and the above posts were looking like a TooLongDidntRead post so Im adding them here.

Age:23
Bodyfat % Probably low I dont really care
Height 5'7
Weight 132 pounds
Body structure Is pretty even nothing super long(unfortunatly) but nothing super short either(whew)
natural body type:lean
Fetish: If it doesnt come out of primarily Brazil or Germany im probably up for it..and possibly Japan.

Im adding my goals here and will update as needed

Deadlift 320 Goal 400
Bench 185 Goal 250
OHP 110 Goal 200
Squat 185 Goal 300
Cleans 155 Goal 200
DSnatch 80 Goal 100
BOR 165 Goal 200

[DEVILsSON]

great log. If you can handle 4 day a week workouts then more power to you. I like the exercises. perhaps I would switch overhead pressing to day 3 and deadlifts/pulling to day 4 to give you more rest between squats and deads ....the two most grueling days for most people....

[Numpty]

Thoughts: Still feeling sore. My body hasnt gotten over the get sore after every workout yet. Unable to do situps since stomach aches from doing rollers a few days ago. Lifts are a far cry from what I used to be able to do. I hope tommorow ill be able to throw in some situps.

Everything is in pounds(sadly) and in a setsxreps format

Bench: | 135 4x5 | 140 1x5 |
Closegrip Bench: | 85 2x5 | 90 1x5 |
Dumbbell Snatch: | 45 1x5 | 50 2x5 |
Decline situps: None, too sore.

[Numpty]

Yesterday offday1 workout.

Thoughts:New to overhead squats so just kept it light and tried to keep strict form. I did the situps I missed from yesterday.

Overhead squat- started with 35 4x5 and progressed to 55 1x5
Plate pinch 25 3x10secounds
Situps BW 2x10, 10 4x5, 12.5 1x5


Longjump- I dont have anywhere as of yet to do long jumps as the grass outside is to wet so I decided I would jump my basement steps.
Basement steps are 50 inches high and 46 inches in length. Jumped to the top of those 5 times. Fith time was a beauty. Landed full footed with both feet a good inch away from the tip of the stair. These were done with a short running start(10 feet) Standing jump I could make it to the stair just from the top which is roughly 44 inches in length and about 45 inchest high.

[Numpty]

Day 2

Thoughts: My legs are a product of sitting on my ass all day this sucks. I was fooling around with the amount of weight I was lifting on the Goodmornings trying to get the form down correctly. To sore to do the Rollers today so im putting them off untill tommorow. I finished my workout about 20 min ago and damn my chest hurts. Feels like the pain is below the ribcage.

Squat 115 2x5, 135 3x5
GoodMornings Random sets of 5 from 65-115 pounds
HackSquat 185 3x5, 195 2x5
Rollers None, doing them tommorow

[Waxwingslain]

Originally Posted by Numpty

Fetish: If it doesnt come out of primarily Brazil or Germany im probably up for it..and possibly Japan.

I have a big enough Japan fetish for both of us so don't worry about that.

Sounds like you want to ease off if the workouts are leaving you in pain.

[Numpty]

Picture this. One dood? or women cant tell laying on the table smeared with some sort of brown substance... Three chicks have there butts in the air overhanging the person laying down on the table. All of a sudden a turkey baster full of milk comes onto the scene. The contents of turkey baster are deposited in each of the girls ass's. Who on some signal squirt it all over the person laying on the table. I think I can do without japanese fetishes but if thats your thing its all yours. (though I love Japanese women)

[Waxwingslain]

That might be a bit weird even for me.

Now if they were Chinese girls and using wine instead of milk...