OHP
45x10
95x10
150x5
150x5
pulldowns
130x10
140x10
150x10
160x10
dips
BWx15, 5 sets
side raises
30sx10, 5 sets
2.5 miles in 25:01
[quote]infinite_shore wrote:
What’s up with the running? Also why do suck at it? haha Back spasms? Has that to do with aas? [/quote]
I suck at it, so it is a big flaw in my fitness, so it needs to be corrected. I suck at it because I don’t like, so I never do it, plus I’m fat so it makes running suck even more. Add in my injuries, and its a shit storm of fail. The back spasms I think could be from the disks I herniated last year. When they get back it feels like when I first hurt my back.
Maybe, I don’t see why tho. I wasn’t running huge amounts of anything and nothing harsh.
bench
135x10
185x5
250x5
230x5
210x5
close grip
160x8
160x8
160x8
chest supported rows
1 plate x10
2 x10, 2 sets
hour of MMA, hour of boxing.
squat 5/3/1
300x5
340x3
380x3
stiff legged deads
225x6
225x6
225x6
single leg curl
30x10, 2 sets
hour of grappling, hour of MT
OHP
barx10
95x5
155x5
155x5
135x5
pullups
5 sets of 5
dips
5 sets of 15
side raises
25x10, 5 sets
run
1 mile in 7:32, than a 2nd mile in 10 min
deadlift 3x3
400x3
425x3
450x3
good mornings
135x10
185x5
185x5
hour of wrestling, hour of conditioning, 3 rounds thai pads
bench
135x5
185x5
255x5
235x5
215x5
close grip
165x8
165x8
165x8
chest supported rows
2 platesx10, 3 sets
hour of MMA, hour of boxing
deload squat
245x5
265x5
285x5
stiff legged dead
185x8
185x8
185x8
single leg curl
30x10
hour of wrestling, hour of MT, 3 rounds hand pads.
OHP
barx5
95x5
135x5
160x5
160x5
135x5
pull downs
side raises
no dips, shoulder was hurting
deadlift 5/3/1
375x5
425x3
475x2
good mornings
135x10
190x5
190x5
mile and a half in 11:57
Hey bro, great log. I see a lot of similarities. I started martial arts training 4 months ago and was running Joe DeFranco’s West Side for Skinny Bastard prior to starting MMA and received good gains, however, now I am on my first week of 5/3/1 and mixing in some conditioning workouts from Ross Enamait’s “Infinite Intensity.” Hoping to gain strength and increase my endurance for sparring sessions but feeling a little run down. I’m doing a 7 day split (5 days on, 2 days off). How does your 5/3/1, conditioning and MMA routine look like on a weekly basis?
squat 5x3
310x5
330x5
350x5
stiff legged deads
225x5
225x5
225x5
hour of mma, hour of boxing
[quote]MarioX wrote:
Hey bro, great log. I see a lot of similarities. I started martial arts training 4 months ago and was running Joe DeFranco’s West Side for Skinny Bastard prior to starting MMA and received good gains, however, now I am on my first week of 5/3/1 and mixing in some conditioning workouts from Ross Enamait’s “Infinite Intensity.” Hoping to gain strength and increase my endurance for sparring sessions but feeling a little run down. I’m doing a 7 day split (5 days on, 2 days off). How does your 5/3/1, conditioning and MMA routine look like on a weekly basis?
[/quote]
Gaining strength, and endurance while doing all that skill work is a lot at one time. You can only serve one master at a time. If you want to get strong, focus on that, and don’t kill yourself with conditioning. With saying that. IMO the most important thing for MMA is skill work. Pads, drills, foot work, ect. This is the main focus, and should be done every day and is the first thing you do in practice. Plus side is that this stuff won’t wear you out. I like 1 hard sparring day a week, this 95%, and everyone knows they are going to get hit. As for the typical MMA conditioning/cross fit type burn out stuff, that is also once a week, if I’m feeling good. Anything more than once a week will burn you out way to much. Also I have pretty much stopped pushing the 5 day or the 3 day. I’ll only push the 5/3/1 day, and even than its for a double but not more than a triple.
typical week looks like this
Monday:
4:30 lift, using 5/3/1,
than drive to the other gym and stretch and foam roll
6:30 MMA wrestling
7:30 conditioning, only one I’ll do during the week, (unless I got a fight coming up, but when I have a fight lifting takes a back seat). I’ll skip this class if I feel burned out or something hurts, I had quite a few injuries.
8:30 muay thai
Tuesday:
4:30 subway to the city to train at
6:00 grappling, focus on leg locks
7:15 MMA
8:30-10 team practice. So MMA or grappling or boxing, or MT sparring depending on who has fights coming up.
Wednesday
4:30 lift
6:00 MMA
7:00 boxing
I duck out early cuz the girlfriend makes me dinner on wed
Thursday
4:30 lift
6:00 grappling
7:00 MT sparring
8:00 MT pads and bag work
Friday
If my coach is training I’ll go in about 1, and than is MMA drills with him, basically I’m his punching bag lol.
If not than I just lift and if I’m feeling good run. I added the running in because of all the PD and FD jobs I have applied to, they make you run.
Sat
lift, run
Sunday
lift, run
Depending how I feel I’ll skip any of these work outs and just rest and eat. If I’m feeling good I train, if not I take off. I also usually miss a day once every 2 week because I get dragged some where with friends, family or the gf and have to do “normal fun” stuff and I don’t get to lift and/or fight.
Although my goal is to continue getting stronger, I need to improve my conditioning and technique a lot more. Since I am a newbie at MMA, I noticed I’ve been getting tapped and having my guard passed by guys who weigh 30 pounds less than me and who are a lot less stronger than I am because: (a) their technique trumps my strength; (b) my technique needs a lot of work; (c) after 2 rounds of sparring, I’m extremely tired. As of now, I am concentrating a lot of my efforts on wrestling and BJJ.
Your training template is tough. I said “holy shit” to myself when I saw it. My goal is not to fight competitively, but, I do want to spar hard with the amateur competitors at my training facility. In other words, I want to be able to hold my own against the guys who compete since I want to be able to handle myself if a situation arises in public whereby I need to defend myself and strike quickly.
I am going to start a workout log. Here is what my ideal training template looks:
Mondays - Wrestling
Tuesdays - 5/3/1 Deadlift Workout, Core Circuit and Conditioning
DEADLIFT WORKOUT
A. Deadlifts - 5/3/1
B. Standing Military Press - 5/3/1
C. Weighted Pull-ups - 3 x 5
D. RDL - 3 x 8
E. Seated Cable Rows - 3 x 8
F. Weighted Hyperextensions - 3 x 8
G. Towel Holds - 3 sets of max hold
3 CORE CIRCUITS
A. Abs Wheel Roller - 10 reps
B. Weighted Russian Twists - 10 reps each side
C. DB Side Bends - 10 reps each side
D. V-ups - 10 reps
E. Finisher: Plank hold for time
CONDITIONING
Ross Enamait inspired conditioning workout. Example:
- 5 DB snatches
- 5 DB swings
- 10 burpees
- Rest 60 seconds and repeat 5 circuits
Wednesdays - Wrestling
Thursdays - BJJ
Fridays - OFF
Saturdays - Squat Workout, Core Circuit and GPP
SQUAT WORKOUT
A. Squats - 5/3/1
B. DB Flat Bench - 3 x 5
C. Barbell Glute Bridge - 4 x 5
D. DB Rows - 3 x 8
E. DB Walking Lunges - 3 x 6
3 CORE CIRCUITS:
A. Dragon Flag - 3 reps
B. Bicycle Crunches - 20 reps
C. Medicine Ball Russian Twist - 10 per side
D. Plank hold - 1 minute
GPP
Ross Enamait inspired conditioning workout. Example:
A. Burpees x 30 seconds
B. Jumping Jacks x 30 seconds
C. Split Jumps x 30 seconds
D. Burpees x 30 seconds
E. Jumping Jacks x 30 seconds
F. Mountain Climbers x 30 seconds
I rest 1 minute after each round. I usually do about 3 or 4 rounds of this. The goal is to do 5 rounds.
Sundays - Wrestling and BJJ
Feel free to critique my routine that I have outlined above. Please note I am 6 feet, 1 inch tall and weigh 210lbs. As far as supplements, I take Creatine, Glutamine, Fish Oil, and Optimum Nutrition’s Whey Protein. I’ve been thinking about picking up a natty T-booster such as T-Force. I’ve read some great reviews online.
You gas out because you are tense and trying to overcome lack of skill with strength. Guys don’t gas because they are out of shape, they gas because they are tense. Sean Sherk is in amazing shape, but he gases because he is to tense and burning through tons of oxygen. James Toney was fat but was able to go 12 rounds and beat people’s asses. Why? Cuz he stayed relaxed and let the technique flow.
If you are tense and using all strength you will gas and get smashed. When you roll work what you been taught. You are going to subbed, who cares it’s practice. Any one who keep score in practice is a fucking douche bag. Just work technique, you only know one sub? Fine, just keeping trying the one you know. Always try to do the move you learned that day, that’s why you were taught it.
You don’t need all that conditioning, its going to burn you out, and being out of shape is not why you tire. Glutamine has been shown to do zero in athletes, I wouldn’t waste my $. Protein is protein, any brand is fine. T boosters don’t do anything. Do the real stuff is, safer, cheaper and it actually works. Just do some research and find a good lab. Only over the counter supp I would recommend is ETS from atlarge, because it helps prevent soreness.
Remember to rotate your lift order if you are doing the 2day a week version. You also probably only need 1 accessory exercise per main lift. bench-row, press-pull up, squat-stiff legged dead, deadlift-good morning.
OHP
barx10
95x5
135x5
165x5
165x5
135x5
pull down
170x10
190x10
210x10
210x10
210x10
deload deadlift 5x3
3005
3255
350*5
good morning
13510
13510
135*10
run, 3.2 miles in 31:22, furthest I have ever run.
So I suspect simply more mat work and experience will help me transition from being tense to being more relaxed. Am I right?
I don?t know about the real stuff. I?m trying to stay as natural as possible, although, I am tempted to try TRT. My total test level was measured at 633. I prefer to be in the mid 700 levels. Shit, isn?t the only way I can get the real test is through a doctor who will prescribe TRT? Apparently my doctor doesn?t think I need TRT. He doesn?t squat, deadlift, or wrestle, so he can?t relate. I?m trying to take things to the next level so I?m conflicted about the whole natural and taking things a step further. I?m hovering between 205 and 210. I have long limbs so I want to fill out more, too.
For the 5/3/1, I am doing the 2 day a week version. Squats and Bench on the 5/3/1 protocol, then only two accessory moves: lunges and rows. On Deadlift day, I?m only doing Deadlifts and Standing press on the 5/3/1 protocol, followed by two accessory moves: weighted pull-ups and RDL?s. I was reading a few of the 5/3/1 tips from Wendler and he says 10 minutes of moderate to hard conditioning is fine. I started doing this for this week and believe it or not, I did 6 rounds of sparring at 5 minutes a few days ago. Of course, I had a 5 minute break after the first two rounds, etc. I think the mini-conditioning may have helped.
I did squats today and one of the powerlifting bros corrected my squatting technique. Just watched the ?so you think you can squat? series on ETS. Shit?s epic bro.
Good lookin out on the help, too.
Yes! Drills and mat work are the most important thing to a wrestler. Being strong and in shape is great and it helps, but only to a point. Fighting is a skill, and a skill most be practiced.
TRT is not something I know a ton about. But here’s my limited take. 633 to 700 is a not a huge difference, so you won’t see a huge difference if you did TRT. Plus once you do TRT its for life. Natural is a scam, no one doing anything at a high level is natural. Watch bigger stronger faster, you will want to stick a needle in your ass before the movie is over. At 28 your test levels are on their way down any way, so I see no point in not doing it from a health stand point. Only thing it might hurt you in the skill department. Because you will be even stronger so you will be able to muscle a lot of strong and not develop your skill set. Boils down to ego, are you willing to get submitted 100 times because you want to use technique and not strength? If the answer is no, and you want to be a good sub fighter than no AAS for you until you develop your skill set better.
Yes Wendler did say hard conditioning is fine. BUT what do you think wrestling practice is?! Its an hour of hard conditioning. Conditioning is already covered if you drill hard. Pulling a sledge great, but what will do more for a wrestler, 500 double legs or 500 yards of sled pulling? Double legs, clearly. You get the conditioning and the skill work.
bench 5x3
235x5
250x5
265x5
close grip
175x8
175x8
175x8
chest supported rows
2 and half plates x 6, 5 sets