1 session - DL focus
Warm Up
Insert - 3 things 3x
DL 5x5
Asst. Chin Ups 25
MP 5x5
Extract 2 things 5x
1 Session - Squat focus
Warm Up
Insert 3 things 3x
OH squat 25
F. Squat 5x5
Split Squat 5x5
SLDL 5x5
BW Row 25
Extract 2 things 5x
1 Session - Upper Body focus
Warm Up
Insert 3 things 3x
YTLW
Face Pulls
Bench 5x5
DB Row 5x5
Push Ups 25
Extract 2 things 5x
[quote]Mad_Duck wrote:
Hey there snowflake!
trav’s pretty smart.
the only other tweaks I’ve noticed are:
I noticed the DB rows on your upper body day. If you’re already rolling, and doing CF stuff as well, you might be better off moving rows to your back day, and giving your upper back a bit of a rest.
Pick CF wods that minimize shoulder & grip involvement, (again, because you’re already involved in another sport, they could get overworked.) (and also IMO ‘competing’ ie max reps for time in pullups, deadlifts or KB swings/snatches will usually lead to injury.
What are the others in your dojo doing for cardio? (I’m just curious.)
EDIT: I’m REE-TAAARTETED.
That ^ was supposed to be in 'Tap This!"[/quote]
I changed things up, so I don’t think the back thing is an issue any longer. I’ll keep the grip idea in mind. I’ll be hyper aware of not hurting myself with the CF, but I’m no where near being competitive.
Others in my academy…hmmm… we have two CF guys. one or two run, one’s a KB guy and the rest either do nothing or do other MAs. It’s not too hard to make Muay Thai into a cardio workout.
Not sure what the insert 3 things 3x and extract 2 thing 5x means
[quote]trav123456 wrote:
Not sure what the insert 3 things 3x and extract 2 thing 5x means [/quote]
Oh, I stole it from Alpha, it’s just brief circuit to get moving ie
Insert 3 things 3x could be:
30 sec Mtn climbers
30 sec plank
15 BW Squats
3 times
I just made this for dinner, I added some strawberries and cut the amt of oil, but it’s fantastic.
Warm Spinach salad:
1 shallot, 1tsp vinegar, 1/4 tsp salt, 12 oz baby spinach, 2 tbsp extra virgin olive oil
1/4 cup walnuts and 8 oz white mushroom sliced.
[quote]pch2 wrote:
[quote]trav123456 wrote:
Not sure what the insert 3 things 3x and extract 2 thing 5x means [/quote]
Oh, I stole it from Alpha, it’s just brief circuit to get moving ie
Insert 3 things 3x could be:
30 sec Mtn climbers
30 sec plank
15 BW Squats
3 times[/quote]
Oh ok, that’s a good idea.
[quote]pch2 wrote:
1 session - DL focus
Warm Up
Insert - 3 things 3x
DL 5x5
Asst. Chin Ups 25
MP 5x5
Extract 2 things 5x
1 Session - Squat focus
Warm Up
Insert 3 things 3x
OH squat 25
F. Squat 5x5
Split Squat 5x5
SLDL 5x5
BW Row 25
Extract 2 things 5x
1 Session - Upper Body focus
Warm Up
Insert 3 things 3x
YTLW
Face Pulls
Bench 5x5
DB Row 5x5
Push Ups 25
Extract 2 things 5x [/quote]
This looks great. The only thing I might do is get rid of the BW rows on squat day so your back and grip can recover.
Also if you’re feeling shitty when you start a workout you might think about just doing the 5x5 set and going home like what’s reccomended in 531 (which is similar to what you have here). If you stall on the 5x5 reduce the weight by 20lbs next session and slowly build back up. The focus on lifting days should always be to increasse the weight used for the 5x5 sets, the assistance is just extra and isn’t important especially sinc it sounds like you’re doing a shit load of conditioning in addition to this routine!
Anyways have fun! 
[quote]trav123456 wrote:
[quote]pch2 wrote:
1 session - DL focus
Warm Up
Insert - 3 things 3x
DL 5x5
Asst. Chin Ups 25
MP 5x5
Extract 2 things 5x
1 Session - Squat focus
Warm Up
Insert 3 things 3x
OH squat 25
F. Squat 5x5
Split Squat 5x5
SLDL 5x5
BW Row 25
Extract 2 things 5x
1 Session - Upper Body focus
Warm Up
Insert 3 things 3x
YTLW
Face Pulls
Bench 5x5
DB Row 5x5
Push Ups 25
Extract 2 things 5x [/quote]
This looks great. The only thing I might do is get rid of the BW rows on squat day so your back and grip can recover.
Also if you’re feeling shitty when you start a workout you might think about just doing the 5x5 set and going home like what’s reccomended in 531 (which is similar to what you have here). If you stall on the 5x5 reduce the weight by 20lbs next session and slowly build back up. The focus on lifting days should always be to increasse the weight used for the 5x5 sets, the assistance is just extra and isn’t important especially sinc it sounds like you’re doing a shit load of conditioning in addition to this routine!
Anyways have fun! :)[/quote]
Awesome, thanks for the help Trav!
Got your own online personal trainer, eh pch2?
got some good info! The only thing I would tweak is put the MP before the DL maybe?
You have guidettes in Ohio? huh.
I’d go to a bar with you…might even pick a fight with you just to tumble. But then I’ll also walk you to your car…
I miss a lot when i don’t check in with you 
Looks like your training is shaping up quite nicely! How do you think you’ll fare with the diet regime?
[quote]kpsnap wrote:
Got your own online personal trainer, eh pch2?[/quote]
Sometimes asking for help is a great idea!
That’s quite the avi, when people ask are you making up stories yet?
[quote]mom-in-MD wrote:
got some good info! The only thing I would tweak is put the MP before the DL maybe?[/quote]
Good point.
Patrick Bateman: I’m on a diet.
Jean: What, you’re kidding, right? You look great… so fit… and thin.
Patrick Bateman: Well, you can always be thinner… look better.
Jean: Then maybe we shouldn’t go out to dinner. I wouldn’t want you to lose your willpower.
Patrick Bateman: That’s okay. I’m not very good at controlling it anyway.
5/26 Session 1 DL Focus
20 Mtn Climbers
30 Sec Plank
20 Step Ups
3x
MP 20x5 25x2x5 30x5 25x2x5
DL 135x5x5
Asst Chin Up 15
20 DB Swings
10 Key Through
5x
I guess Im not as nerdy as I thought…Patrick and Jean??
[quote]mom-in-MD wrote:
I guess Im not as nerdy as I thought…Patrick and Jean??[/quote]
pch seems to have a bit of a nihilistic(?) streak.
patrick and jean…
great stuff.
MinM its from american phsyco and rules of engagement.
Nice work in the gym, where are the jumps??
otherwise the layout looks pretty good, and not to different from what I do.
hmmmm
I am a big big fan of all lower body training to include the following
OH squat
something heavy ( squat or deadlift)
some jumps ( usually standing broad jumps)
unilateral work
[quote]Mascherano wrote:
You have guidettes in Ohio? huh.
I’d go to a bar with you…might even pick a fight with you just to tumble. But then I’ll also walk you to your car…
I miss a lot when i don’t check in with you
Looks like your training is shaping up quite nicely! How do you think you’ll fare with the diet regime?[/quote]
Yeah I was shocked too, there’s not even a shore! We don’t even see the sun, how can they even think orange is a passable skin tone? I’m not actually violent at all, once you know how much fighting actually hurts you don’t ever want to do it. Unless you’re insane, there’s no accounting for crazy.
Diet goes through phases, I think I’m going to have to increase cals and carbs a bit on lifting session days. I’ve been getting too exhausted. I also need to work on meal timing. On days with two sessions I lift/cardio btwn 1 and 2:30 in the afternoon, but then BJJ is from 9pm to 11:30 pm. Eating around bjj is always an issue. I tend to eat then go right to bed which seems wrong, but if I don’t eat I wake up starving and my day doesn’t start out right. Advices anyone?
nothing wrong with it as long as its not pizza before bed! try a shake or cottage cheese and PB
It doesn’t really matter as long as you don’t go over your allotted cals for the day right?
[quote]mom-in-MD wrote:
nothing wrong with it as long as its not pizza before bed! try a shake or cottage cheese and PB
It doesn’t really matter as long as you don’t go over your allotted cals for the day right? [/quote]
You’re the expert Betty, does it matter?