[Wild Dan Hibiki]

OK i'm gonna start up a training log in an attempt to keep myself motivated. I'll try posting on here as much as possible.

Height: 167-170cm
Weight: ~65kg
Age: 19 from this April

Goals:
- To gain as much strength, power and multiple bout stamina as possible while remaining below 66kg. By product of my training should be to get ripped for the ladies, but it isn't my focus and this should occur naturally over time if i stick to this regime anyway.
- To increase my BP (from 60kg to 100kg), DL (120kg - 150kg), and Squat (85kg - 125kg) 1RM
- To maintain my steady healthy diet. Increase my fruit and vegetable consumption (I eat very minimal amounts of vegetables and i'm probably gonna end up getting bowel cancer or something if i don't drop my bad habits) and to increase/maintain my protein intake. I'll try my very best to minimise junk food consumption from Sunday to Friday night where i'll allow myself to cheat on Friday nights if i go out and Saturdays.

Purpose:
- To hopefully get better results in my Judo comps. Build overall fitness levels and functional strength.

The proposed training regime is as follows:

Monday:
Run/swim -After my aerobic base is solid i'm gonna start getting into interval training or guerilla cardio.
Duration - ~1-1.5 hours

OR

Burpee interval training - 4-8 sets of 30 seconds with 90 seconds rest in between sets

Tuesday:
Judo
Duration - ~1.5 - 2 hours

Wednesday:
Run/swim - As above

Thursday:
Judo - As above

Friday:
Weights - Gonna start olympic lifting. This has also been my squat day until now so i'm going to alternate between my squat day and olympic lifting every week.

Olympic lift routine (Comments here on volume/exercise seltion please because i'm not too knowledgable on olympic lifts):
Front squat - 5x5 (??? feedback needed here)
High pull - Not sure about volume here
Cleans - Not sure about volume here

Anymore exercise selections?

Weight/strength training:
Back squats - 5 x 6-8
Straight leg deadlifts - 5 x 6-8
Rotator cuff exercises - 5 x 10-12
Weighted incline situps - 5 x 15-20
Russian twists/saxon side bends - 5 x 10

Saturday:
Rest - I'll usually eat junk food and cheat on this day to keep my sanity

Sunday:
Weights - Gonna alternate between chest and back days every week.

Chest routine:
Barbell flat bench press - 5 x 6-8
Barbell incline bench press - 5 x 6-8
Barbell decline bench press - 5 x 6-8
Overhead press - 5 x 6-8
Incline weighted situps - 5 x 15-20

Back routine:
Deadlifts - 5 x 6-8
Shrugs/hise shrugs - 5 x 12-15
Bent over rows - 5 x 6-8
Lat pulldowns (I don't have a chinup bar this this will have to do for the time being) - 5 x 6-8
Rotator cuff exercises - 5 x 10-12
Incline situps - 5 x 15-20
Russian twists/saxon side bends - 5 x 10

Notes:
- I'm working out at my home gym which has a barbell, squat rack, bench, and a cable loading machine.
- I'll skip some training days when i have a major exam or assignment to hand in. At this point in my life my training regime always takes a back seat to my education. I want to finish uni asap not because i hate it, but because i feel like after i finish uni i can finally set all my real life priorities straight.
- Maybe i'll take a complete week off every 6-8 weeks or so just to allow my body to recover. Besides, it's every 6-8 weeks that my major mid/end of semester exams and assessments come up anyways so this should be convenient.




Feedback guys? Hopefully i can stick to this regime and push through when i become unmotivated.

[Wild Dan Hibiki]

Sunday:

Did my back workout

Deadlifts - (5 x 8) Last 2 sets @ 102.5kg x 6
Barbell shrugs - 4 x 8 @ 50kg
Bent over rows - 5 x 8 @ 50kg
Lat pulldowns - 4 x 8 @ 50kg
Incline situps - 4 x 10 @ 10kg

Could've gone harder but i had a pretty big night last night. I've got a headache and a sore throat right now. God i hope that i don't catch the flu because i have my mid-semester exams next week.

[Alon]

Originally Posted by Wild Dan Hibiki

Friday:
Weights - Gonna start olympic lifting. This has also been my squat day until now so i'm going to alternate between my squat day and olympic lifting every week.

Olympic lift routine (Comments here on volume/exercise seltion please because i'm not too knowledgable on olympic lifts):
Front squat - 5x5 (??? feedback needed here)
High pull - Not sure about volume here
Cleans - Not sure about volume here

Anymore exercise selections?

If I was you I'd do the following:
Power cleans - work upto a good set or two of triples, pay attention to the lighter sets since you get a lot of your workout there, eg 3-4 sets of light warmups, 3 sets of weights you can feel, 2 sets of a decent weight where you commit yourself more. A powerclean is just like a clean but you don't squat deep when you recieve the bar, it's easier to learn and better for now.
High pulls 5x5 or something like that
Front squat 5x4
Depending on how much you want to get into the olympic lifts you could add in other stuff like push presses or jerks behind the neck. Another exercise would be useful anyways since this won't really tire you out much in the beginning.

Also I wouldn't alternate out the technique work, try do powercleans at least once a week even if it's really light for the squatting week otherwise you'll take forever to build good form. Perhaps just do less set and lighter for the squat week? In any case do technical stuff first when your body is fresh, I think you'll find that it won't take that much out of you.

[Wild Dan Hibiki]

ok thanks, but what's the difference between power cleans and cleans?

[Alon]

Originally Posted by Wild Dan Hibiki

ok thanks, but what's the difference between power cleans and cleans?

A power clean is a clean where you don't squat down all the way (as deep as parallel or a bit higher depending on some people's definitions). Basically you concentrate more on getting a strong and fast pull. You can still powerclean some pretty big weights with a bit of training.

[Wild Dan Hibiki]

OK thanks.

5th April:
Had to skip Monday and Tuesdays workout plan because i've contracted the flu (goddammit!). I'm still feeling it so i guess i'll rest up and do a bit of bodyweight exercises before bed or something (pushups, situps, bas rutten's mma workout). My mid-semesters are next week too so i guess i'm gonna delay the full implementation of the program until the exams are over (i have a 2 week break after the exams).

[Wild Dan Hibiki]

Friday 7th April 2006:

Instead of doing a weights session today i decided to do some cardio in a feeble attempt to help get rid my flu. I feel fucken fantastic now!

Skipped for 1 hour
Burpees pyramid down from 15 to 8 with 30 second rests between intervals.

[Wild Dan Hibiki]

Saturday 15th April 2006:

Yesterday (Friday) being good firday nothing was opened so i played tennis for like 6 hours. Not part of my routine but physical activity nonetheless. I got a badass tan from it though which i guess can be a good thing, but this is very off-topic :p.

Today i did my Friday workout.
Squats:
1st set: 50kg x 8. Super deep for as my warmup set
2nd set: 70kg x 8. Super deep.
3rd-5th set: 75kg x 8. Not as deep and starting to fatigue.

Straight-leg deadlifts:
1st set: 50kg x 8 as a warmup set.
2nd-5th set: 70kg x 8

Powercleans:
30kg x 8 for 5 sets.

High pulls:
30kg x 8 for 5 sets.

[ferrolent]

That's Ippo! I didn't recognize him at first. I should change my av to Takamura and have him perform a DDT on your av.

[Wild Dan Hibiki]

Originally Posted by ferrolent

That's Ippo! I didn't recognize him at first. I should change my av to Takamura and have him perform a DDT on your av.

LMFAO yeah this is like my favourite anime of all time