[Team Dragonfire]

i hate teh box jumps. i think that i'll keep doing them, but they still suck.

[TheCuttlefish]

I love them, unfortunately my gym refuses to let me even use the aerobic steps for them so I have to go hunting for a 45" box next week. My 43" wall was nice. It was secluded in the basement emergency exit stairwell. I have a good location for a 50" wall but nothing in between.


Tuesday


Bench
5x45
5x115
3x135
3x170
4x3x195 ugh. Something is wrong. Or I've plateaued.
1x205
1x210
0x215 Clipped the rack while unloading it, made this already marginal lift nigh impossible.


Incline DB press

8x120
8x120
7x120

Some improvement here.

Overhand Pullups

2x8x160
3x175
-3x175

Uhhh... Something is wrong in pull up land.

BB Shrugs in the Squat Rack

3x12x185

WTF!? you want me to DEADLIFT 185? That's like... more than my fucking body weight man.


Incline Biceps

2x6x60

Plate Pinches

3x15sexondsx35lbs


Is it a plateau or just a bad day? My Ridiculously shitty pull up numbers suggest that something else is up here. Next week I will do my planned workout but I will build up to 200x3. I'll try to get more sleep and hope for the best. I'll also do my friday workout.

[TheCuttlefish]

Thursday


Squat
5x45
5x95
5x135
2x175
4x5x195
1x4x195

Form was kind of all over the place. I was just never in the groove. I borked my last set mostly because my form was so bad on the first four reps so I tried to go all slow and get my form right on the last one which... obviously is a bad idea on your last rep. Weight wasn't bad though and I count it a success. I just need a more focussed warm up to get my form right.

Lateral Lunges

3x8x80

SLDL

4x6x135

Meh

Swiss Ball Crunches

3x12x35

[Fight_Song]

so this is what a log looks like with consistency and more workouts posted than cat pictures.


oh and swiss ball crunches? really? just poking fun.

[TheCuttlefish]

Originally Posted by Fight_Song

so this is what a log looks like with consistency and more workouts posted than cat pictures.


oh and swiss ball crunches? really? just poking fun.

You're right, this log DOES need more cat pictures.



And DeFranco suggests the SB crunches. The ROM is increased plus theres the added core work of balancing. Really the best crunch variation I've ever done.

And my consistency will go in the shitter soon as I FINALLY get back in the MMA gym next week.

[TheCuttlefish]

Monday


Power Cleans
Warm up
8x2x175

Form was meh. warm up was meh. But the weight was light and that is mehgnificent.

Lunges

3x8x145

wtf? This was easier than anything I've ever done. My balance has improved dramatically.

Natty GHRz

3x8xBW

These are pretty difficult to weight consistently because any change in your back angle or the amount of push you give off the floor will change the force. I think I will stick to something else.



I wanted to do some light squat but there were about 15 guys in a big group using the squat racks (at least 2 of them could actually squat) and I was hungry in a terrible way.

QUESTION: I want to macguyver some reverse hyper extensions. The only way I can see to do them is to use the preacher curl bench and tie weight to my feet ( I can't hold it between my legs because if I drop it... my babies will be in great danger.) However the preacher curl method is a pain in the ass (and the intestines). Anyone have any other ideas?

Sadly I don't think i will get back in the gym this week but I might get lucky.

[Fight_Song]

Skill training > strength training.. for fighters.

Anywho, I tried to do something I saw Ross do, which is probably why I failed..

I tried the thing where you get on a Decline Sit-up bench with a plate and sit up half way, then do rotational work like Russian Twists or whatever. Ross was repping it out with a 45 but I couldn't do BW. It's a big form issue and a bigger lack of rotational strength issue. Then again, I just did a core circuit before this, but still.. I'm hoping to try it again tonight or Wednesday.



If you want more ROM on a crunch, roll up a towel and place it under your back. The ball is better, but you won't always have a Swiss ball rolling around.

I wonder if I can still use my Swiss ball for crunches and etc when I fill it with water like Ross's waterball.

[TheCuttlefish]

Originally Posted by Fight_Song

Skill training > strength training.. for fighters.

You don't have to tell me. I'm dying to get back in the gym. I had to quit after February due to being really really poor. However, I just found a new gym that is way cheaper that I wanted to start this week. Of course I forget that my work/school schedule is still set up for my old gym AND that I have exams AND that my car is on drugs AND that I still haven't cleared a balance transfer that would leave me enough credit to pay my new gyms fees a year in advance and save like $300 so next week is more realistic.

I have to include this because I'm so stoked about it.

My new gym is one of the biggest and best MMA gyms facility wise in the US. It is up there with Xtreme Couture as far as size and equipment. Really a monument to athletic MMA training. Supposedly the instructors they brought in are pretty top notch too, a 2 time Olympian wrestling coach, forget the credentials of the rest. It doesn't matter because a year in advance at this gym costs roughly what 5 months at my old gym would cost and that is with unlimited all-day access to the facility (which includes mates, bags, an octogon, a ring, a weight room, indoor sprint track, sand pit, turf field for drills, a full 85 yrd football field, and giant mother fucking tractor tires) 580 for a year. Wow. It doesn't formally open for another month (it's an MFS affiliated gym) so they are giving ridiculous deals.

So I'm fucking pumped. Too bad I have to sit here one more week.

[TheCuttlefish]

Tuesday


Bench
5x45
5x95
3x135
3x155
3x170
3x185
3x200
1x215
0x220

Did a little extra here. Felt like I should have gotten 220 but was just tired. Shoulders are borked from MONDAY

DB press

6x140
5x140

At this point I realize how stupid it was to chose this as an assistance exercise. I'm short on time anyway so I dump it there, I did extra BP work anyway.

Overhand Pullups

5x5x180

I use creatine to microload my pullups.

BB Shrugs in the Squat Rack

NOT TODAY!

Incline Biceps

3x6x60



Shortened but successful. 200 felt light. I have no idea how I will structure next weeks bench day though since I'm past the point of being able to do 6 sets of 3. I'm tempted to do 5x5 but I wonder if that will have a negative impact on my peak effort work. My choices are:

5x5x185
or
3x3x200
2x205
1x215
1x220

[Fight_Song]

What program do you follow?

I got huge gains out of the 5x5 for bench so I'm quick to tell people about it.

Day 1 - BP: Over 5 sets, work up to 5x95% of your 5RM, with each set 15% lighter than the set before it.

Day 2 - OHP.

Day 3 - BP: 5x5x90% of 5RM.

Add 5 lbs a week to working sets.