Training Log: Entry 74

Went to my boxing class.  It was stuff I had done before, so not going to update.  Only real difference is that my partner was a southpaw, so it changed up drilling, but was a good learning experience.

 

First day of powerlifting went well.  Looking forward to rest of program.

Training Log: Entry 73

Start of a new training program.  First, will be on a bulking diet with a goal of reaching 195lbs bulked and cut down to 190.  Most recently weighed in at 182.5 on an empty stomach.  This will be a clean bulk: whole grains and pasta for carbs.  Will be stealing loafs of bread and bagels from the commons.

While bulking, will start an official powerlifting program while maintaining my muscular endurance training.  My week routine will be this.

Day 1: Bench Press

• Week 1: 60% of ORM for 3 sets of 8 reps
  
  
• Week 2: 65% of ORM for 3 sets of 6 reps
  
  
• Week 3: 70% of ORM for 3 sets of 5 reps
  
  
• Week 4: 75% of ORM for 3 sets of 4 reps
  
  
• Week 5: 80% of ORM for 3 sets of 3 reps
  
  
• Week 6: 85% of ORM for 2 sets of 2 reps
  
  
• Week 7: 90% of ORM for 1 set of 1 rep

Close-grip bench press - 4 sets 10 reps
Incline Bench Press - 4 sets 6 reps
Dips - 3 sets 10 reps
Dumbbell shoulder press - 4 sets 8 reps
Triceps Pushdown - 4 sets 8 reps

Day 2: Pull-up laddering

Day 3: Squats

• Week 1: 60% of ORM for 3 sets of 8 reps
  
  
• Week 2: 65% of ORM for 3 sets of 6 reps
  
  
• Week 3: 70% of ORM for 3 sets of 5 reps
  
  
• Week 4: 75% of ORM for 3 sets of 4 reps
  
  
• Week 5: 80% of ORM for 3 sets of 3 reps
  
  
• Week 6: 85% of ORM for 2 sets of 2 reps
  
  
• Week 7: 90% of ORM for 1 set of 1 rep

Barbell shrugs - 4 sets 10 reps
Leg Press - 4 sets 10, 8, 6, 6 reps
Wide stance smith squat - 3 sets 6 reps
Leg extension - 3 sets 10 reps
Leg curl - 3 sets 10 reps

Day 4: 1 set of max push-ups (deviating from previous muscular endurance training because I want to get my max up for field training)

Day 5: Deadlift

• Week 1: 60% of ORM for 3 sets of 8 reps
  
  
• Week 2: 65% of ORM for 3 sets of 6 reps
  
  
• Week 3: 70% of ORM for 3 sets of 5 reps
  
  
• Week 4: 75% of ORM for 3 sets of 4 reps
  
  
• Week 5: 80% of ORM for 3 sets of 3 reps
  
  
• Week 6: 85% of ORM for 2 sets of 2 reps
  
  
• Week 7: 90% of ORM for 1 set of 1 rep

Barbell shrugs - 4 sets 10 reps
Bent over rows - 4 sets 10, 8, 6, 6 reps
Seated rows - 3 sets 8 reps
Pulldowns in front - 3 sets 8 reps
One arm dumbbell rows - 3 sets 8 reps

Day 6: Rest

Day 7: Leg muscular endurance training (same as previously)

Powerlifting program from http://www.bodybuilding.com/fun/david3.htm, muscular endurance training from www.trainforstrenth.com

I might take out week one and start at week two due to the fact that I only have 6 weeks of school left, but we'll see.

I will also be doing heavy cardio during this time.  Want to keep my gas tank up. 

End result should be a total body transformation.  I'm looking forward to it.

Personal Note: Body is thrashed from tournament.  Feels great at the same time though.  Can't wait till the next one.

Training Log: Entry 72

Walked away with a 1-2-0 MMA record. Finished 4th of 8. Not too bad for
my first tourney, 'specially without a coach in my corner =P

First
match I won on points. I had great positional dominance, and reversed
every single takedown the guy tried. I got some decent strikes on him
to. He landed one late illegal headshot and got a warning.

Second
match, I got mauled. This guy had age and experience on me, and it
showed. He rushed in, got the clinch, and fired knees. I kept catching
his knees, but wasn't fast enough on the takedown. He attempted to take
me down, but I stopped him, until he eventually reveresed my takedown.
He attempted to break my halfguard with strikes, but I held strong. I
even reversed him and got into his guard, but he somehow took my back
and got a RNC.

Third match I lost on points. Guy rushed in for
takedown and I reversed it, struck for points, stood up, he rushed
again, I stopped it, but he got me in the corner and got in my guard.
From there, I stalled badly, and that's where time drained. I needed to
be more active and scoring points. I kept attempting the guilltine, but
no luck. He got 3 illegal head shots, but the refs only saw 1. If we
were playing by the rules, I'd have won by DQ`=P

I'm happy. First tourney ever, and I scored a W.


Lessons Learned: Need more experience on bottom.  Need more
experience in general.  Need more submission knowledge. 
Takedown defense is tight as ever.  No head strikes is a
completely different experience.  All in all, good learning
enviornment.

Training Log: Entry 71

Worked on being on bottom.  Still have a non-active guard/being
mounted, but I can fight off submissions well based on arm
strength.  I think I'm gonna call this "Sprawl, Brawl, and Stall"

Takedowns are going well.  Can still slam and suplex.  Also
doing a great job with the akilles lock.  Shame ankle locks aren't
allowed.

Training Log: Entry 70

Last training day.  Quick jog and some bag work.  Gaining the
weight back thankfully, now just need to make sure I come in under my
class.  Should mean I just shouldn't drink my gallon of water
beforehand.

Shadowboxing has become phenominal.  I've caught a few glimpses of
myself now that I have a reflective surface, and I'm moving much
smoother.  Starting to actually look like a boxer.  If only
it looked that way in sparring...

Training Log: Entry 69

Tourney in 6 days.  As it approaches, taking week off from muscle
building exercises so that I will be in peak condition for
tourney.  Last day of HIIT for the week tomorrow, with minor
cardio (ala jogging) until 3 days before along with bagwork, then cease
and rest.  Back to 1 gallon of water a day.

Bought some underarmor.  Black short sleeve.  Will be what I fight in.  I like it.

Training log: Entry 68

Back to training full force.  Have gained back 6lbs.  Cardio is still good.