Gavin's Log (MMA, S&C Training) Gavin's Log (MMA, S&C Training)

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Thread: Gavin's Log (MMA, S&C Training)

  1. #1
    Join Date
    Jul 2008
    Posts
    16

    Thumbs up Gavin's Log (MMA, S&C Training)

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    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.

  2. #2
    Join Date
    Jul 2008
    Posts
    16

    Default

    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

  3. #3
    Join Date
    Jul 2008
    Posts
    16

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    Thursday 7/31

    Day 2 - Back Rehab

    Stiff this morning.. so I iced it.

    Back Ext.
    - BW+5 * 25 * 3

    More ice.

  4. #4
    Join Date
    Jul 2008
    Posts
    16

    Default

    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.

  5. #5
    Join Date
    Jul 2008
    Posts
    16

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    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

  6. #6
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    Jul 2008
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    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

  7. #7
    Join Date
    Jul 2008
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    16

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    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

  8. #8
    Join Date
    Jul 2008
    Posts
    16

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    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.

  9. #9
    Join Date
    Jul 2008
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    16

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    starting strength coach development program
    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..

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