[stewy37]

Well, after sitting down and thinking about what my goals are, I came up with these:

Bench 315 lbs
Focus on greatly improving my conditioning - Focus on HIIT so I can go round after round
Continue to lose bodyfat- I don't have a set goal weight or bodyfat %, but I have an idea of what I want to look like, and I feel that I can probably get low enough to be a big 185lber when I finally decide to fight.
Deadlift 500 lbs

I decided to go with the plan that I have been sort of doing, but refined it and nailed it down more.
Day 1 - Full body strength workout (Squat, Bench, BORs & Deadlift, OHP, Pullups) assistance as needed
Day 1 - HIIT - Rosstraining, Crossfit, Gym Jones, whatever fits
Day 3 - Running 2-4 miles or so
Day 4 - off

This is the general plan I have, but it will probably vary some depending on how much mma and judo I'm doing, schoolwork, and the fact that for an undetermined amount of time, my mma coach wants me to go do hill sprints with him at noon on Tuesdays and Thursdays. Because of that, the rest of my plan may be shifted around, some, but I'm pretty happy with it.

I realize that improving bench requires benching and some may say that I'm not going to be doing it enough, but in my case, when my OHP goes up, so does my bench.

Here was today's workout. I felt great. Rest periods were about 1:30
Squat
225x5
275x5
315x5
365x3
275x10
275x10

Bench Press
135x10
185x5
205x3
235x1
250x2

Bentover Rows
135x10
185x5
205x5
225x5
245x5

[stewy37]

Rest was 1-1:30 between all sets
Deadlift:
225x5
275x5
315x3
350x5
285x6
285x6

Overhead Press:
95x5
135x5
145x5
155x3
135x5

Pullups:
BWx10
+25x3x5
+35x3
BWx6

Pretty good workout. The shorter rest periods are kicking my butt.

[stewy37]

Yesterday
Hill sprints 3x10 1 min rest between "sets"
The hill is about 25yards or so and STEEP. A set of 10 intervals takes about 5 min, and it's a buttkicker.

Today
Cleans Mostly for technique
95x3x10
135x2x3
155x2x3
185x2x2
205..... Well, it took me about 5 tries before I managed to drop under the bar, but I lost my balance coming up and ditched it. I figured, that I was done for the day and would try again later.

Chinups
BW x 20, 9, 6

Headed straight over to mma and had a pretty intense session. Got beat up pretty good, but it's cool.

Now, time to eat some fajitas.

[stewy37]

Hill Sprints 3x10
Dd it faster than tues,a nd my legs are feeling it today.

[stewy37]

Day One

Squat:
225x5
275x5
315x5
365x3
275x12
275x12

Walking Lunges:
50m x 2 sets "Ouch"

Bench Press:
135x2x10
185x5
195x3
235x1
250x1
275x1 attempt (Exploded off of my chest but got out of the groove and missed it halfway up)
225x3

Dips
BW+35 x 10
BW+70 x 10

Pendlay Rows:
135x10
225x3x5
225x10

Alt DB Curls:
55x10
55x5
45x5
35x10

60min rest and than 2 hrs of mma

I felt strong throughout my workout and the following mma training session. After the walking lunges, my legs were so flushed with blood I could barely move.

[stewy37]

Today was Hill Sprints!!! 3x10

There's a nasty hill near my house that is about 25m long. Myself and some of the guys I train mma with run it on Tuesdays and Thursdays. A "set" of 10 times sprinting up and jogging down the hill takes about 4-5min and than we take 1min of rest before starting the next "round". It kills your legs, and mine were smoked from yesterday's workout. Despite that, I was able to continually explode up the hill, and even though my overall fatigue was high, I always seemed like I had more energy to draw on and get a bit more of a burst. Time to start making it more difficult. Next time I'll add the mouthpiece or my wieghted vest.

[stewy37]

One of my buddies sent me a workout that he did, and since he's about 40 lbs lighter than me, I figured I had to man up and do it myself.
PreWorkout Meal:
2 scoops whey protein
1 cup oatmeal
1 Banana
2 Apples

The Workout:

Deadlift 1-2 min rest between sets
185x25
225x20
275x15
315x10
365x5
315x10
275x15
225x20
185x25

That pretty much sucked, and I'll probably be hurting tomorrow. However, I think P-Slin is definitely making a difference. My energy was high throughout the workout and I recovered quickly between sets. About halfway through, my forearms were getting pumped pretty crazily, and I had to start using chalk to hold on to the bar. After I finished, I rested and talked for about 5 min, and felt like I could do more work. Unfortunately, I had to go to class, so no overhead presses or pullups for me today.

[stewy37]

double post
been happening a lot lately

[stewy37]

PreWorkout Meal:
1 Cup Oatmeal
1 Slice ezekial Bread
2 Scoops Whey protein

The Workout:
Overhead Press: 1 min rest
95x2x5
135x5
155x5
135x6 + Push-Press 135x4
115x5

80* Incline Press: 1 min rest
45x3x15

Pullups: Rest about 30sec between sets
10-9-8-7-6-5-4-3-2-1

Pretty good workout, but intensity isn't where I would normally like it. Just not much sleep last night. I recovered well between sets and felt good, but just wasn't mentally where I needed to be.
I'm not sure what has happened, but my OHP has gone to hell. Not that long ago I was getting 185 for triples pretty easily and closing in on a 225 lb push presh. My bench has been doing well lately, but my overhead work has sucked.

[stewy37]

...