-
Gavin's Log (MMA, S&C Training)
Gavin
6'0'', 175 (+/-5)
21 (3/5/87)
I've been wrestling since I was little. I picked up BJJ/submission grappling after HS with my wrestler friends and eventually worked my way into striking and MMA. I train under a handful of NC Royce Gracie blackbelts as part of the Team-ROC family here in NC. I currently teach no-gi grappling, kickboxing, and MMA at the Team-ROC gym in Chapel Hill.
Our Team-ROC in Raleigh is a CrossFit and that's where I learned about SS/PP and the ways of Rippetoe. I was already into complex lifting (ie BS 5x5) but Rippetoe's resources have been instrumental in polishing form and principles.
I intend(ed) to compete in MMA in '08 but this has been a horrible year for injuries for me. I tore some stuff behind my right patella that made squatting movements (aka using my leg) a problem, but after that scare and a little self-conducted rehab, my leg is back in business. Currently I have a healing ankle at 99% (bad ROM), a hand/wrist at 95% (constant pain), and a left lumbar back strain/pull. The back injury prohibits me from Squatting, Deads, Cleans, Snatches, Rows, and intense sparring and rolling.
I'm not used to injuries and I can't wait to be able to edit this post and remove the above paragraph. If all goes well with rehab, the main focus of this log here, then I will try to get a fight before '08 is over. The number one thing I want this year is bring home a win to all my students in CH, as they think I'm a big sandbagger.
Strength-Related PRs:
- Dead 455x1, 405x5x5
- Squat 335x1 (ATG)
- Bench 255x1, 220x5x5 (only PR since injuries.. one of the only things I could train)
- Push 225x1
- P Clean 225x1
- P Snatch 175x1 (ugly), 155x1 (nicer)
- Press 185x3
- CoC #2
My goals for the end of '08 are the following:
- No pain in back
- Minor injuries kept minor and/or healing
- Fight MMA
- DL/SQ/BP -> 5/4/300 ... but I'd settle for my old PRs if injuries take longer than expected.
Injuries suck. Before they happened I was still getting novice PRs every week/month with no plateaus in sight. I'll try to keep my crying to a minimum.
-
Wednesday 7/30
Day 1 - Back Rehab
Lots of ice - 20on / 20 off
Back Ext.
- BW(0) * 25 * 3
More ice 20/20
Contrast shower
More ice 20/20
Sleep
-
Thursday 7/31
Day 2 - Back Rehab
Stiff this morning.. so I iced it.
Back Ext.
- BW+5 * 25 * 3
More ice.
-
Friday 8/1
Day 3 - Back Rehab
Stiff again.. this weird pressure feeling.. so 20m ice.
Back Ext.
- BW * 10
- BW+10 * 25 * 3
More icing now.
-
Saturday 8/2
Day 4 - Back Rehab
I woke up a lot less stiff than normal. The rehab is feeling good, but this is very likely due to the fact that I have not sparred or trained in a few days.
Back Ext.
- BW * 10
- BW+15 * 25 * 3
Rev Hypers
- BW*25*3
-
Sunday 8/3
Day 5 - Back Rehab
I don't really wake up stiff anymore, just sore from the Hypers. I'm usually never sore though, but I don't usually do heavy hypers.. no surprised there.
Back Ext (0#=BW)
- 0*10
- 20*25*3
Rev Hypers
- 0*25*3
Crunches
- 0*25*3
-
Monday 8/4
Day 6 - Back Rehab
No stiffness, minor soreness, right glute nerve feels a little awkward.
Back Ext
- 0*10
- 25*25*3
Rev Hypers / Crunches SS
- 0*25*3
-
Tuesday 8/5
Day 7 - Back Rehab & Strength Training
No stiffness, a little more soreness.
BW = 175
Wt * Reps * Sets
Back Ext (0#=BW)
- 0*10
- 30*25*3
Rev Hypers / Crunches SS
- 0*25*3
Squats
- 45*25*3 - ROM was fine, no strain, I will run SQ daily adding 5-10 lbs for 10 days, then cut reps to 15, 10, 5 etc.
Press
- 45*10 - I meant to do 5, but all the 25s got to me..
- 75*5
- 95*5
- 115*2*2
- 135*5*5 - I used to do this with little difficulty, but today that was not the case. I wonder where my SOHP strength has gone.
Deadlift
- 45*25*3 - Adding 10-20 lbs each time here, but not sure how frequent I should do DL-rehab.
Stretching
Today was the big day, so to speak. I hope all feels well tomorrow morning; that would be a great relief to know I can do a lot more in the gym.
-
Wednesday 8/6
Day 8 - Back Rehab
Minor stiffness, barely.
BW 173
Rev Hypers / Crunches SS (0#=BW)
- 0*25*3 / 0*25*3
Back Ext / Decline Crunches (minor ROM)
- 35*25*3 / 0*25*3
Squat
- 0*10
- 45*10
- 50*25
- 55*25
- 60*25
I wanted to work with a lot more weight on squats, but I've been making progress and didn't want to screw anything up so foolishly soon. There is time for that later.
Hamstring stretching..
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules