If I could max out at what you use to deload, I’d be happy. Well, maybe not, but it would be a start.
By the way Larry, do you use a belt and if so what kind? I’m in the market and fishing for advice. Sorry for cluttering your log.
Ha, and I wish I could run around mountains like you and kill hajis…
I own an Inzer single prong, 13 mm belt. I really only wear it when prepping for a meet, I haven’t worn it since last Oct.
bench 3x3
290x3
310x3
325x3
close grip
265x6, 3 sets
chest supported rows
3.5 platesx6, 5 set
2.6 mile walk
1 greco-roman wrestling, 1 hour conditioning class (not a fan of it, but I wanted to take the third class and wasn’t going to sit around wet) 1 hour muay thai.
1 hour grappling, 1.5 hours of mauy thai.
deadlift 3x5
430x5
455x5
485x5 DEMIGOD
good mornings
135x8
135x8
190x6
low back is extra crispy
2.6 mile walk
OHP 5x3
180x5
190x5
205x5
pull downs
260x6, 4 sets
dips
BWx15
45x10
90X8
90X8
side raises
45sx8, 4 sets
2.6 mile walk
[quote]krazylarry wrote:
1 hour grappling, 1.5 hours of mauy thai.
deadlift 3x5
430x5
455x5
485x5 DEMIGOD
good mornings
135x8
135x8
190x6
low back is extra crispy
2.6 mile walk [/quote]
Hell yes. Awesome pull.
squat 3x3
380x3
400x3
425x3
2.6 mile walk
[quote]Ambugaton wrote:
[quote]krazylarry wrote:
1 hour grappling, 1.5 hours of mauy thai.
deadlift 3x5
430x5
455x5
485x5 DEMIGOD
good mornings
135x8
135x8
190x6
low back is extra crispy
2.6 mile walk [/quote]
Hell yes. Awesome pull.[/quote]
Thanks, but tell that to my back! haha
bench 5/3/1
280x5
310x5
350x1
close grip
270x4
270x4
270x4
chest supported rows
3.5 plates x6, 4 sets
reverse curls
2.6 mile walk
1 hour grappling, kinda a waste of a class, it was basically teaching you have to do move on people who are trying to loss a fight, they called it gracie jui jitisu, I called it an hour long warm up for muay thai…
deadlift 3x3
455x3
485x3
515x3
good mornings
135x5
185x5
185x5
185x5
reverse curls
2.6 mile walk
OHP 3x3
190x3
200x3
210x3
pull downs
250x5x5
dips
5 sets of 15
side raises
55sx5x5
reverse curls
2.6 mile walk
Hey Larry, how much would you say you have to eat in a day to keep up with this kind of training volume? Do you have a nutrition plan or do you wing it?
[quote]Ambugaton wrote:
Hey Larry, how much would you say you have to eat in a day to keep up with this kind of training volume? Do you have a nutrition plan or do you wing it? [/quote]
You would think with all this training, I would be jacked right? Wrong! I’m not sure if its genetics or when I cheat on my diet I cheat hard, but I still have a belly.
Diet it wise I keep it pretty much the same.
meal 1
2 scoops protein powder in 2 cups coffee
meal 2
(on mma days) .75 cup oatmeal with 1 scoop protein
on no mma day, 3 eggs, 3 egg white
meal 3 protein bar
meal 4
(lifting) 60 g whey sipped through out the lift
(mma) 40 g whey with between 15-20 sugar if sparring hard. No sugar if its more technique.
meal 5
what ever the girl friend or mom made, chicken parm, meat load, chili, fish, thats about it, my meals are so basic.
meal 6, not always, 1 scoop shake.
The only real plan is at least 150 g protein, and I need carbs on mma days. A cup of oatmeal will do.
If you are not recovering you are not eating enough, if you are getting fat you are eating to much.
I do however cheat like a mofo, once a week, pizza, ice cream, cake, ect. Its bad, probably why I’m still fat.
Sore as fuck, did a 5k mud and obstacle race Sunday. My back was not having it. About a mile in I was hating life, and was walking. Any thing over half a mile jogging kills my back. I need to just start sprinting in till I’m in good enough shape to sprint 5k.
Knee was hurting from eating way to many low kick on monday, so of course its squat day…
squats 5/3/1
355x5
400x3
445x2
stiff legged deads
225x5
225x5
225x5
reverse curls
95x10
95x10
95x10
2.6 mile walk
[quote]krazylarry wrote:
[quote]Ambugaton wrote:
Hey Larry, how much would you say you have to eat in a day to keep up with this kind of training volume? Do you have a nutrition plan or do you wing it? [/quote]
You would think with all this training, I would be jacked right? Wrong! I’m not sure if its genetics or when I cheat on my diet I cheat hard, but I still have a belly.
Diet it wise I keep it pretty much the same.
meal 1
2 scoops protein powder in 2 cups coffee
meal 2
(on mma days) .75 cup oatmeal with 1 scoop protein
on no mma day, 3 eggs, 3 egg white
meal 3 protein bar
meal 4
(lifting) 60 g whey sipped through out the lift
(mma) 40 g whey with between 15-20 sugar if sparring hard. No sugar if its more technique.
meal 5
what ever the girl friend or mom made, chicken parm, meat load, chili, fish, thats about it, my meals are so basic.
meal 6, not always, 1 scoop shake.
The only real plan is at least 150 g protein, and I need carbs on mma days. A cup of oatmeal will do.
If you are not recovering you are not eating enough, if you are getting fat you are eating to much.
I do however cheat like a mofo, once a week, pizza, ice cream, cake, ect. Its bad, probably why I’m still fat. [/quote]
Thanks for the details man.
[quote]Ambugaton wrote:
[quote]krazylarry wrote:
[quote]Ambugaton wrote:
Hey Larry, how much would you say you have to eat in a day to keep up with this kind of training volume? Do you have a nutrition plan or do you wing it? [/quote]
You would think with all this training, I would be jacked right? Wrong! I’m not sure if its genetics or when I cheat on my diet I cheat hard, but I still have a belly.
Diet it wise I keep it pretty much the same.
meal 1
2 scoops protein powder in 2 cups coffee
meal 2
(on mma days) .75 cup oatmeal with 1 scoop protein
on no mma day, 3 eggs, 3 egg white
meal 3 protein bar
meal 4
(lifting) 60 g whey sipped through out the lift
(mma) 40 g whey with between 15-20 sugar if sparring hard. No sugar if its more technique.
meal 5
what ever the girl friend or mom made, chicken parm, meat load, chili, fish, thats about it, my meals are so basic.
meal 6, not always, 1 scoop shake.
The only real plan is at least 150 g protein, and I need carbs on mma days. A cup of oatmeal will do.
If you are not recovering you are not eating enough, if you are getting fat you are eating to much.
I do however cheat like a mofo, once a week, pizza, ice cream, cake, ect. Its bad, probably why I’m still fat. [/quote]
Thanks for the details man.[/quote]
Any time, It was probably good to see how I am actually eating. More protein, more fiber, more water, less sugar, would always be a good thing.
deload bench
220x5
240x5
250x5
close grip
190x6
190x6
190x6
chest supported rows
2.5x10, 5 sets
I’ve got another needy question to take up more of your time:
So, since I’m doing this fight on Saturday, how would you recommend I warm up before I step in the ring? Should I just shadowbox a few rounds? Hit some pads? Hyperventalate?
Most important, relax. Don’t burn yourself out warming up to soon before the fight.
I like some carbs and protein about hour and half before the fight. Start to stretching, icy hot, and roll your shoulders, knees, neck, ect out about 45 min before the fight. Get your hands taped, or wrapped. Drink lots of water and take 200mg-400mg of caffeine about 30 before your fight.
Than shadow box. Light and fast, picture the fight, throw the combos you are going to throw in the fight. Work defense and movement too.
Still stay relax, you should be warm but not breathing hard. Drink more water.
Glove up, hit some pads. Light and fast. Don’t kill the pad, throw combos. No new shit, nothing you are not good at. Throw the stuff you know works for you. You should be sweating now, still not breathing hard. Stop about 5 min before your fight, sit, walk around, shadow, whatever just be warm and relaxed. drink more water, stay loose and relax.
Do you have a coach or corner man? He should be handle all your stuff, shirt, water, mouth piece, ect. You just focus on having fun.
When you get in the ring, stay relaxed. Throw combos, Do not try to hurt him with one punch, you will gas. Combos, combos, combos. Fast and loose. The rounds will be short, so you don’t have to worry about cardio if you stay relaxed. So get busy in there. Hands up, chin down, and throw punches. Don’t worry about what he is doing, worry about what you are doing.
The jab is the most important punch, get that going first. Hands up, and good luck.