Thats solid work, I love Z presses, I tend to feel them in my lats as well as delts…I swear that the bars at my gym are 50 - 55lbs
Thanks Bro-
I do like the z-press for the same reason.
They seem to involve the lats and the the whole upper back
turns out that bar weighs 50 lbs.
11.13.14
some training
some foam scap work and stretching
TRX 3x10 of facepulls x pushups x fall outs
A pulldowns 5x10
B CSR 5x10
C low incline db press 30x15,50x15,70x12 50x15
E1 rear delt machine 3x15
E2 bw dip 3x20
F1 hammer curl 35 4x10
F2 rolling tris 35 4x10
notes
someone at PT gave me a tens machine.
been using that with ice.
this made me feel pretty swole
tiny weights and some volume - who knew
some training
11.15.14
pretty much a repeat of 11.13
band work scap work face pulls many x many
trx face pull x pushup x fall out 3x10
A machine pulldowns- 5x10
B CSR 2 pts 5x10
C z-press bar x10 65x10 85 2x5 115 3x5 bleh
D1 db C&P 40 4x8
D2 meadows 6ways 5lb 4x8
E1 EZ bro curl light 4x20
E2 EZ bar tricep crap 4x10-12
notes
repeat of earlier this week
z press - needs work
other stuff just some volume
ez brotard curls super light means 40 lbs
Thanks for the input on the combat forum. I read your log couple of days ago, Good to see you making progress. I second what matty said Z press rocks.
Haven’t looked at your thread on the combat forum yet but maybe you can give me some advice. I did a bit of MMA training about 3 1/2 years ago right before a powerlifting training phase and then a meet where I tore my right biceps badly. It’s taken me all these years to get back to 315 lbs on the bench for competition and I am moving up.
I want to train more MMA again, possibly this winter, without losing my strength. I have a physical job running a lawn service so I do a lot of activity as it is. My question is: What do you suggest to keep my strength up while doing the MMA training? My first thought is to pare down my lifting to 3 days a week and not on MMA days. I have a goal to get into the ring for a fight or two before I get to old to even think about it.
[quote]Dude623 wrote:
Thanks for the input on the combat forum. I read your log couple of days ago, Good to see you making progress. I second what matty said Z press rocks.[/quote]
thanks dude.
you are welcome
and thanks the progress does feel really good
[quote]gorillavanilla wrote:
Haven’t looked at your thread on the combat forum yet but maybe you can give me some advice. I did a bit of MMA training about 3 1/2 years ago right before a powerlifting training phase and then a meet where I tore my right biceps badly. It’s taken me all these years to get back to 315 lbs on the bench for competition and I am moving up.
I want to train more MMA again, possibly this winter, without losing my strength. I have a physical job running a lawn service so I do a lot of activity as it is. My question is: What do you suggest to keep my strength up while doing the MMA training? My first thought is to pare down my lifting to 3 days a week and not on MMA days. I have a goal to get into the ring for a fight or two before I get to old to even think about it.[/quote]
GV - thats a great question.
I always suggest- pritoritzing
skillwork
conditioning
strength
for MMA/boxing/wrestling etc
the big debates surrounding ‘strength training for MMA’ or S&C for mma
are silly
really for most people who want to lift and or compete in MMA
recreationally- train as your doing til either the MMA stuff or the lifting
( or life) starts to impact the other.
In your case-
you have a pretty high threshold for intense work already
and you already have a great handle on your own training
and ways to manage it against your work/life
three days of what your doing now - you’d probably be fine.
I would not change much in how you train at alll - unless it starts to creep up on you.
even two days a week is probably all you might need- to maintain strength
I think you’re right on. Two days a week of lifting may be enough with MMA training being a focus for a few months should I decide to go that route. Thanks.
exciting stuff at PT
yesterday it rained - and caused my knee and leg to look like a straw through a grapefruit
today I did
some painful stretches
seated ham curls 5x10
adductor 5x10
abductor 5x10
5 minutes on a recumbant bike
just kind of pushing pedals around
which felt like a piece of rebar being pushed thru the knee.
more painful stretches
ice and tens machine
all in all some good progress
went crazy and did PT this morning and trained in the afternoon
PT
a variety of high stepping- weighted leg raises loaded step ups and some seated legraise V-up combo
while squeezing a 8lb med ball
and some fucking painful stretches forcing the knee into hyper extension
after this- my quad kept trying to fire and had an awesome muscle spasm
this shit kicked my ass.
Ice - and a nap and food got a wild idea to train
training
a shitlode of shoulder band and scap work
TRX medley 4x10 of face pull x pushup x fall outs
A machine pulldowns 5x10
B CSR 2 pts 5x10
C db flat bench 25x20 70 4x12
D db row 80 3x 10 no balance
E z-press 65x5 2x5 115 3x5
F meadows swings 25 3 x 20
notes-
all in all felt pretty good
db rows- no balance .
in fact using db’s or plates still sucks donkey balls.
“after this- my quad kept trying to fire and had an awesome muscle spasm”
I FEEL IT MAN (heavy breathing sweating and swearing)
Embrace the SUCK
Whats the situation with the crutches? A cane will give you some swagger, maybe one of those cool ones with a sword in the handle!
Have to admire one respecting the pain. A lot of people think pain is bad(spasms etc) but when one embraces the wonder of pain and it’s expression with respect it’s an awesome thing(I may just be a little crazy). He said laughing into the night…
[quote]Dude623 wrote:
“after this- my quad kept trying to fire and had an awesome muscle spasm”
I FEEL IT MAN (heavy breathing sweating and swearing)
Embrace the SUCK[/quote]
Thanks Dude- Im embracing all the way
[quote]Scotto wrote:
Whats the situation with the crutches? A cane will give you some swagger, maybe one of those cool ones with a sword in the handle![/quote]
Im off crutches- and using a cane.
cant get very far and stairs fucking suck
and it produces a good amount of pain walking
[quote]gorillavanilla wrote:
Have to admire one respecting the pain. A lot of people think pain is bad(spasms etc) but when one embraces the wonder of pain and it’s expression with respect it’s an awesome thing(I may just be a little crazy). He said laughing into the night…[/quote]
thanks GV
really the spasm was pretty funny
this friday one of the PT guys is like
‘pull your heel towards your ass’
we both cracked up when I said I am
pain is your friend in these kinds of things
keeps you honest.
PT kicked my ass today.
treadmill
ham curls
squeezed some balls with my thighs
tried to ride an exercise bike
8" step ups with bar overhead
had my knee ‘stretched’ into hyper extension.
went home and cried.
In other news- we picked up a 20lb turkey today.
will brine that fucker starting tomorow
Did he enjoy that kind of stuff? 
[quote]MattyXL wrote:
Did he enjoy that kind of stuff? :)[/quote]
I think I pay extra for some of it.
they are actually excited that I bust my ass there.
they range in patients from HS jocks to geriatrics.