1/23
2X15 Hypers/Roller/KBx70ish/Banded KB swings (one and two handed) for warmup
Log Cleans up to 270x2 (PR; now I just need to press it)
Farmers with Fat Gripz completely worked my ass; didn’t do enough to mention
Tire work: few sets with 500 then 6x3 on our 650ish tire; getting reacquainted day
Medley x3
50ft 500lb tire and 50 ft sled drag; last set with 240 stone in the sled
3x15 Reverse Hypers
Not too happy about the tire but very happy about the log and the sled drag. The Fat Gripz (thank you new training group member) will be really helpful for training the 2" handle farmers and getting my grip out of the cellar.
1/24 “Recovery”
KB swings x100/Reverse Hyper 2x20/Band Traction for warmup
KB Windmills 20kg 3x10+10
Banded KB Swing 24kg w/light band 3x10
Banded One Arm KB Swing 16kg(I think?) plus light band 2x8+8
Medley-30mins (HR consistently touching mid 160s)
Keg Clean and Pressx3
60ft Sled Drag-3 plates 50ft
24kg KBx20 (different moves each set)
Blob Light carry 80ft (this is an odd object that has gotten even odder to carry)
Got through each one 6-8 times
I probably ought to take more time off but I gotta admit I like those Sunday mornings. I take a big assed coffee and get a good sweat going. I always feel like dogshit going in and come out feeling like a million bucks.
I need to work some truck push again (since I haven’t done that yet this cycle) and get more comfortable on the tire but no complaints with where i’m at compared with last year at all. Helps have great partners brotha.
1/25 aka Night of a Thousand Presses
KB Swingsx80/Reverse Hyper 2x12/Roller/KB Windmill 2x12
Log Press up to 230x4 (rep PR?) then down to 210x9 (definite rep PR; failed at 10)
Standing DB Press worked to 115x1 (miss 125) then went back down, added Fat Gripz and back up to 120x1
-partners took turns ruining some big weights but I can’t recollect them; somewhere around 150-175
Seated Wide Grip Row superset with Chest Fly 4x12 each
Fat Gripz DB holds for time x4
Decline situps 4x20
1/27 WE’VE GOT A BLEEDER!
KBs x50/Reverse Hypers/Clean Complex warmup
Axle Dead vs doubled purple bands; worked up to 365x3 (double overhand WITH straps; I know i’m a cheater)
-My nose exploded about halfway up on the third rep and spraypainted the gym with some DNA; SORRY ARMBRUST PRO GYM! I cleaned it up!
Farmers Holds for time up to 252x20s x2 stayed light to not tear my hands apart again
Back Squat 135x10 225x10 275x10 275x10 (no pauses just piston style; constant up/down)
DB Lunge 3x8+8 50s (first lunges since my hip flexor went pop so I stayed light; no issues)
Fat Gripz holds for time supersetted with Steep Decline situps x20 4 rounds
This might hurt in the AM
EDIT: I have a SPLITTING headache the morning after; feels like I hit the vodka bar all night
1/28
Kind of a throwaway night. Did a bunch of upper back along with some hanging leg raises and some dips. Also took a shot at pressing our sandbag. Seemed like I couldn’t get any direction or rhythm to the session and my head just wasn’t there. Not sure what my deal was but I just felt frustrated the entire night. It’s done; just gotta come back Saturday with my head firmly in SoCal.
Body feels just north of terrible so tomorrow is probably an excellent day to take completely off to eat and sleep. Friday seems to be becoming my standard day off so i’m gonna roll with it.
1/30
KB Windmill/Banded KB Swing/Rev Hyper/Roller for warmup
Muscle Snatch to 80kgx3 (PR?)
Stones stones and stones last set was 330x6 (stone slipped off my arm on 7)
Forward Drag (mimicking harness pull) worked to a 240 stone in the sled for 30 odd ft
Fat Gripz DB holds
Doesn’t look like much on paper but i’m thoroughly fucked right now
Light Farmers and Sled-37min
12-90 ft farmers trips @ 162 a hand; did a few w/fat gripz but most w/normal handles
6-90ft sled drag @ 2 plates; This was pointless so I stopped after 6 trips
My back is hurting and looking forward to a few days of not picking things off the ground
2/1 ME Upper
KB Swingsx50/Reverse Hyper/KB Windmill/YWLT for warmup
Seated Log Press up to 200x0 then 180x4 and 180x5
Log Floor Press (270 5x3) and Axle Jerk (185 5x5) Superset
T Bar Row 3x10 w/125 then 1x25 w/ two plates
Machine Pullup/Flye Superset 4x10 each (banded pullup would be better option; machine wrecks my shoulders)
Farmers Side Bend w/Fat Gripz 4x10+10
Ab Wheel + Hanging Leg Raise 4x10 each
2/2 Recovery/Tempo
25 mins med ball tempo circuits (med ball throws and run to ball; went up and down HS football field)
10 mins of 100 yd runs (80ish%?) averaged around 19s; nothing close to a ballbuster just stretching the legs out a bit
Now that things are relatively calm at work I want to start slipping in a short sprint/plyo workout on Wednesdays (might become Highland technique work as summer gets here) to see how the bod reacts. Also need to find time to fit in therapy (chiro/ART). Right now I have a little time in the AM that is dead; mind as well burn it as a “lunch” and hit the park or the docs.
2/3
Banded KB Swing/KB windmill/Rev Hyper/KB swings warmup
Iso BB Snatch up to 60kg x1+1 (10kg PR)
BB Clean up to 120kgx an ugly 1; first bb cleans in a long time and they need some work
Axle Clean overhand up to 100kgx1 then 120kgx1 then 140kgx1 (ties PR); i’m hoping there’s more there
Back Squat 3x10 225lbs
Tried some DB lunges but the IT band on my R leg is killing so I cut it
2/6
Short Parisi/KB Windmill/Swing/Rev Hyper warmup
Clean and Press Medley worked up to 246 log/245 axle/245 barbell/100db (should’ve gone heavier on DB)
-pretty close to comp weights and need to tweak the jerk a bit; maybe do this run 2-3 more times before show but very happy with this as I think there’s more there
Clean Pull 120kg 4x8 (our knowledgable Oly guy was around and I wanted him to critique my pull)
Muscle Snatch up to 70kg 2x3
BB Rollout and Hanging leg raise superset 4x10 each
Gassed; Chocolate milk and Ho-Ho’s PWO with a burrito to come
Looking for some cheap rock climbing shoes this afternoon to help with medleys. Tomorrow should be medleys and I think log work with the usual suspects.
One thing: I built a carb cycling program and it has been ridiculously helpful. I’ve gone from 210/215ish to 225 in semi-short order and i’m setting PRs all over the place; also training mroe frequently than ever and recovering. Body comp-wise my ass seems to be getting larger but belts are still in the same loops and I don’t feel jiggly or anything. Shirts are def getting tight in the shoulders and lats. Check out Shelby Starnes’ article on cycling for MMA posted at www.elitefts.com for a great primer.
I’m not being as strict as I could be and i’m borrowing a little from Berardi in that i’m trying to use straight P+C or P+F meals but i’m very pleased with things. I’d be a little tigher if I were concerned with making weight or stepping on stage. Also not eating the cleanest carb sources as there have def been some bagel indulgences in there on monster training days. I go high Wednesdays and Friday; since we train early Sat AM it’s worked well for me to load up the day before rather than try and squeeze in a few meals by 10am.
2/7
One Motion Log C+P: lots of triples at 180 and 200ish then 180x8
-Suffice to say i’m not good at these yet
18" DL up to 495x1 when my back said “no mas”; icing it up today and we’ll see how it feels tomorrow
2/8
KB warmup/Rev Hypers/Roller/YWLT
Log Strict Press 180 5x3 then a rep set of 8 with a little leg
-sprung another leak and bled all over my fav shirt
Viking Press 3x10 (last set w/ 4 plates) then 2 plates + quarter x18
T Bar Row 4x12
Machine Row 3x12 + 1x20
Cable Crossover 3x12 then drop set
Russian Twist 4x10
Cable Crunch 5x12
Got to stop my bleeding nose during training; this isn’t a great trend to develop
2/10
KB Swings/Rev Hypers warmup
Broad Jump 2x3 and Max Vert 2x3 (making effort to add jumps as a warmup/first move even if only 10-12 total)
Front Squat + Chains; up to 205 bar weight+4 chains for 2x3 (moving nice and fast)
Farmers Picks up to 250x1 for a shitty backpulled PR and then 250x1 for a smooth easy PR; 20s hold on each
Abs and Fat Grip Holds
Rev Hyper and KB Windmills (wish we had heavier KBs or matching pairs)
I meant to take heavy turkish getups but spaced it; gotta try something heavy (maybe 50-60kg?) this weekend
2/13
Log Clean and Jerk up to 270x0 then 270x1 (20lb PR)
Stone Loading up to 380x0 (lapped but missed load) then 380x1 (50lb PR)
Tire and sled drag work with new climbing shoes; the traction is absolutely unreal
Washed the workout down with HoHos and chocolate milk followed by a huge burrito
I feel like absolute hell but I played like a champion today (team joke)
PM:
KBs and Reverse Hyper Feel Up
Seated OH Axle Press-no back 155 for 4x3 then 165 for 5x2; staying speedy
Viking Press 4x10
Standing T-Bar Row 3x12 strict then a drop set
DB Floor Press 2x10 (shoulders hate benching and LOVE OH pressing; not really a good thing)
Machine Low Row 4x12
Machine Fly 4x12
Decline situp w/25 lb plate 4x10
Dips 2x15
If I could only get my left hip/IT band to loosen up I would have zero complaints with regards to training right now; chiro adjusted me and worked on the soft tissue for over an hour last Friday and I have standing appointments on Saturday AM pre-event work from now until Cali