Sublams Log

[Chris H]

Goals:
1. Improve as a fighter
2. Get Stronger
3. Improve Conditioning

Stats: 6'1" 210 Age:25

Stats: 6'1" 200lbs Age: 26(edited June 23, 2008)

April 23, 2007 Monday:

Squat: 225x8, 275x6, 315x4, 335x3, 350x1, 20 Finishers
Hang Clean: 4x3 205
Lunge: 3x8 135
Shrugs: 225x12, 275x8, 275x8
Neck Harness: 3x12 25lbs
Obliques: Tic Taks 100 Reps, Side Bends 3x10 20lbs

Edit: Counting up total #of sets excluding abs

18sets

[Chris H]

April 24, Teusday:
AM:
Wide Grip Pullups: 2x5 body weight
Chins: 2x6 body weight
Neutral Grip Pullups: 2x6 body weight
Hammer Curls 2x8 45lbs
Abs: Weighted Decline Situps 4x10 45lbs

PM:
Muay Thai
2rounds Jump Rope
1round tire
5rounds various combinations on heavy bag
5rounds various combinations on thai pads
2rounds of light sparring
3sets of sprints consisting of 10round kicks on heavy bag per leg, 10 push kicks per leg, 10 skip knees per leg, 5 pull ups, 25 medicine ball pushups

I didn't know we'd be doing pullups at MT tonight, looking forward to seeing how my back feels tomorrow.

[Chris H]

April 25, Wednesday:

My stomach is fing killing me and I'm shiting every 20mins. I'm going to try and catch some sleep and see if I feel any better. I don't want to go to grappling tonight and shit all over my training partners. We will see.

I conquered the shits.

BJJ:

Gracie Barra warmup
Drilled Ezekiel from all posistions
Drilled basic Gi choke from rear mount
Drilled Various Takedown Techniques
3 7min rounds of sparring (start standing)

[Chris H]

April 26, Thursday:

Neck Harness: 3x12 25
Squat: 225x8, 3x5 275
PowerClean: 3x3 205
Overhand BOR: 185x8, 195x5, 215x5, 230x3
Good Mornings: 2x10 185
DB Bench: 80x12, 4x5 105, 70x20
BB Strict OHP: 3x5 145
DB Strict OHP: 3x9 55
Shrugs: 1x20 70
Tricep Ext: 3x10
Chins: 1x5
Abs:
50 crunches
50 rotations

Edit for # of sets: 33sets

[Chris H]

April 27, Friday:

MT:

2Rounds Jump rope
1Round tire
1Round shadow box
18rounds light sparring (3 min rounds 30 second rest, switch partners every 3rd round)(I need to continue to work on keeping my hands up)
Abs: 200 various crunches

[Chris H]

April 28, Saturday:

BJJ:

Gracie Barra Warmup
Same techniques drilled today as on Wednesday
3 7min rounds of sparring (2 started standing one start from knees)

[Chris H]

April 29, Sunday/Begin Week 2
3x5 wide grip pullups
3x5 neutral grip pullups
3x5 chinups
All bodyweight

[Chris H]

April 30, Monday

Hang cleans 4x3 210
Push Press 3x5 165(so weak)
Good Mornings 2x10 185
DB OHP 3x7 65
Neck 3x12 25
Shrugs 225x13 275x8 275x8 225x15

Edit for #of sets: 19 sets

[Chris H]

May 1, Tuesday

MT:
2Rounds Jump rope
1Round Tire
3rounds thai pads various combo's
3rounds hold
3rounds thai pads various combo's
3rounds hold
Sprints: 5kicks right leg 1check 5 kicks right leg, 5kicks left leg 1 check 5kicks left leg (5sets total 50 kicks each leg)
3sets of 8 pullups, 10 push ups, 35 crunches, 25 squats

[Chris H]

May 2, Wednesday

MMA Striking:
Gracie Barra Warm up
Drilled High 9's and High 10's
5 3min Rounds sparring (all stand up)
1 Round Jump rope
1 round shadow box
25 burpees
Abs:
3x10 ab wheel roll outs
25 leg raises