Weds 3/28
Missed all last week due to work and travel. Can't do anything about it, other than pick up where I left off.
Press
3 x 230. That might be an all time PR. Not sure.
3 x 220. All reps paused
3 x 220. All reps paused
Incline (w/ press grip)
6 x 265
10 x 230 - wanted 12, but triceps died out.
Dips - 2 sets to failure
Lying Triceps Extensions (w/ kettlebells)
3 x 8-11 x 35 lbs
If I am, I'm not really doing it consciously. The paused reps aren't any different than the touch n go reps other than they are paused. Just trying to do that to build speed. I don't think there is much if any hip involement at the bottom and layback is not excessive.
Friday 3/30
Paused Squat
10 x 45
5 x 135
5 x 225
1 x 275
1 x 315
1 x 365
1 x 405
3 x 455. Pretty easy
Deadlifts
5 x 225
1 x 315
1 x 405
1 x 475
1 x 515
Stiff Leg Deadlifts (standing on 4 mats)
6 x 385
6 x 385
Seated Machine Rows
3 x 10 x 170
Felt good to squat and pull after missing a week. Strength is way down on both of these. Looking to try and build it back up with as little work as possible. Sounds lazy I know, but its just a fact that my work and family life just isn't leaving much gym time.
Wow, those are some strong paused squats. How long do you pause? I don't remember seeing those in your log before, although I do recall your doing them from a dead stop on the pins. I have been wondering about adding them into my program later.
I wonder if they would sky rocket my squats like the speed work has done for my deadlift.
Weds 4/11
Missed another week last week. I was sick as shit with what I thought was allergies, but it was obviously something else. It traveled down into my chest and really did a number on me. I didn't miss any work, but at the end of the day I didn't have shit left in me for training. I probably could have pushed through a light workout, but I was happy to go home and go to bed. What a bitch.
Press
20 x bar
5 x 135
1 x 175
1 x 195
1 x 215
1 x 235
1 x 245
1 x 245. 10 lbs below PR
5 x 205. 3 reps shy of PR
Incline Press
9 x 235
12 x 205
Dips
2 sets to failure w/ bodyweight
One Arm DB Tricep Extensions
1 x failure w/ 35 lbs
After the missed week and shitty diet, all my weights were down. Hopefully Friday is a better day.
Sunday 4/15
Squat
5 x 455
12 x 365
Wow. The successive weeks of missed workouts have really taken a toll on my strength and endurance. 455 felt alot heavier than it should have. 365 was actually feeling really good and I was thinking about 15 reps, but I just totally ran out of air. That's what happens when you are out of shape.
I worked out tonight with my main MMA client Brandon. He has made alot of progress since coming to see me. He is 1-0 in amateur competition and has his second fight coming up in Mid-may.
Anybody interested in me posting his log on here????
I'd like to see his log, out of curiosity.
Ditto.
Everyone I know who trains MMA has this training mindset of no lifting heavy....they just practice sparring, mat/grappling work and then do circuits of bodyweight and light weighted exercises for high reps combined with LSD running to train and get in shape. It'd be interesting to see how you approach it Andy.