[SmashiusClay]

Ok, so I've decided to start a log as this may help give me a little bit more training incentive as well as reminding me how far I have to go before I'm happy with my gpp.

First off a little about me:

Age: 20
Height: 5'10"
Weight: 170

I've been training in Muay Thai, Sombo, Judo and Vale Tudo for about 7 years all told and have competed in Sombo, Judo and mma as an amateur; all with a fair bit of success(though I say it myself), but I am looking to train a powerlifting style routine to try and get as much carryover to my fighting as possible.

For quite a few years I've supplemented my MA with a godawful "strength" training routine that consisted of doing low weight isolation exercises and did absolutely sod all for my fighting. Thanks to the S&P forum I've now been doing my current program for about 2 months and I'm finally not so horrifically embarassed that i'm prepared to post my training (I'm still very embaressed but at least now anyone reading this won't assume I'm a 90lb twelve year old schoolgirl, or at least i hope not ). My squat still sucks but at least my dead and bench press are coming along, plus i'm actually vaguely proud of my grip (shut CoC#2).

My current routine:
Monday: deadlift
Wednesday: press
Friday: squat

All days are supplemented by grip and ab work.

NB. all exercises will be posted as weight(lbs)xSetsXReps

Oh yeah, please feel free to post any criticisms, improvements, encouragement or general ridicule either here or PM me.

[SmashiusClay]

Friday-Squats

Overhead Squats: 20x2x10
(never done these before and i have to thank Barut for getting me to try them, only used the bar today but I really like these and will definetly be incorporating them in future workouts)

Squats: 110x10
155x8
175x5
(cool, I've already broken my stated sets/reps layout convention and i only layed it down this afternoon. Oh well I guess from now on when you only see AxB after an exercise that means I only did one set)

Front Squats: 110x3x10

Lateral Lunges: 110x3x10

All in all, a pretty good day. I'm happy with that, now I just need to double all the numbers above and I'll be on my way to being in decent shape.

[Duncon76]

Looks good, I would just keep my reps on the 3-5 rep range, if you want just do more sets

[Noskill]

Did the judo help you in mma? I ask caus I do judo too.

[SmashiusClay]

Originally Posted by Noskill

Did the judo help you in mma? I ask caus I do judo too.

Actually I did mma before I did judo so the question for me would be did mma help me learn judo (to which the answer is yes the number of judo guys with a decent sprawl is pretty slim). I actually took up judo so I could compete for my university in a sport, but found that working judo really helped my takedowns and doing groundwork in judo helped me because a) you can always use more practice and b) As an exponent of Sombo leglocks have always been my main strength and training without them really helps round my game.

[SmashiusClay]

Monday-Deadlifts

Deadlifts: 10x110
6x275
2x300
1x300

Shrugs: 3x10x185

Good Mornings: 3x10x66

Weighted Pull-ups: 0x5
10x5
20x5
45x5

[SmashiusClay]

Wednesday-Press day

Bench press: 65x10 (warm up set)
165x3x6

Bench press off pins at weak point: 165x3x3

Over Head Press: 110x3x6

Skullcrushers: 65x10
90x2x6

[SmashiusClay]

Friday-Squats

Overhead Squats:

45x2x10 (still really using these as a warm up and some extra stability work)

Squats (ATG):

110x10
165x5
175x5
185x3 (wasn't happy with the bar position, bah)
185x5 (much better)

Front Squats:

130x3x6

Lateral Squats:

110x3x10

Abs: Weighted Hanging Upside-Down Sit-Ups:

0x5
5x5
10x5
0x5

Hanging Leg Raises:

3x5

Grip: CoC#2 (twisted the last joint of the third finger on my right hand so this was all I could do today.)

[SmashiusClay]

No training today, went to judo and got dumped on my shoulder and the guy landed on top of my other shoulder, so now neither of my collarbones want to play.

[Barut]

Nice DL numbers. Do the OH Squats make your shoulders sore? They did mine the first few times I did them. Your workouts look pretty good.