Pursuing Greatness

[PIERCEY]

Hey guys. Decided to start a new journal. Needed a fresh start.

Weekly Training Schedule:
MON- MMA
TUE- Squat
WED- MMA
THU- OHP
FRI- Deadlift
SAT- Off
SUN- Bench

Goals are to be big, fast, and strong. I am adding some Olympic lifts into my routine to help be explosive for MMA. Plan is to bulk to 250ish over the next few years, then cutting to around 225.

I appreciate all the support.

[PIERCEY]

12/13/09
Bench

Bench Press
135x3
135x3
165x5
160x5
155x3

DB Incline Press
45x8
45x6
45x6

Bent Row
145x8
145x8
145x8
145x8
145x8

Pullups
BW+10 x8
BW+10 x8
BW+10 x8

Dips
BW+20 x8
BW+20 x8
BW+20 x8

Bicep
DB Curls 5x10

165x5 Bench felt so much easier than the last time I did it. Hope this deload is doing me good.

[PIERCEY]

12/14/09

Intro to MMA
-1 2 Combos
-Spear Takedown
-Takedown Defense

-20 Min Heavybag Work
-Situps 2x50

Notes:
I had a blast!! For my first class I don't think I did too bad. Was definatly sloppy and awkward compared to the other guys but could have been worse. Can't wait till my next class.

[Coke]

See you are off and running with the MMA...wish you well in here, no doubt you will get bigger-faster-stronger with time and efforts.

[PIERCEY]

Thanks Coke, means alot.

[PIERCEY]

12/15/09
Squat

Squat
135x3
135x3
215x5
210x5
205x3

Hang Clean
135x3
135x3
135x3
135x3
135x3

Front Squat
135x3
135x3
135x3

T-Bar Row
120x8
120x8
120x8
120x8

Bicep
EZ Curls 3x10

[Coke]

Fine new PR with the squats man.

[Off Road]

I found you :) Nice new journal. Good luck with the MMA.

[PIERCEY]

Thanks guys.

[PIERCEY]

12/16/09

Intro to MMA- Jiu Jitsu
-Sweeps from guard
-Escape from full mount
-Shrimp Escape

-15 Min Heavybag Work
-Situps 2x50

Notes: Feeling alittle more confident on the ground. Grappling sucks the life out of you. lol. Monday is Boxing, for which I can't wait :evillaugh:

[PIERCEY]

12/17/09
OHP

OHP
100x5
95x5
95x5

DB Bench Press
50x8
50x8
50x8
55x8
55x6

DB Bent One-Arm Row
75x8
75x8
75x8
75x8
75x8

Skull Crushers
65x10
65x10
65x10
65x10
65x10

Bicep
Cable Curls 5x10

Should get 105 OHP next week easily. I was SO sore this morning. Gonna take awhile for my body to get used to MMA. Good volume and intensity today at the gym for being beat up.

[Coke]

Props on all of the hard work bro.

[PIERCEY]

Props on all of the hard work bro.

Thanks Coke

[PIERCEY]

12/18/09
Deadlift

Deadlift
135x3
225x3
290x5

High Pull
120x3
120x3
120x3
120x3
120x3

Sumo Deadlift
185x5
185x5
185x5

Shrugs
275x10
275x10
275x10

Bicep
DB Curls 4x10

Slowing catching up to my old DL rep PR before this deload.

[PIERCEY]

12/19/09
Bench

Bench Press
135x3
135x3
167.5x5 PR
165x5
160x3

DB Alt. Incline Bench Press
45x8
45x7
45x7

Bent Row
150x8
150x8
150x8
150x8
150x8

Pullups
BW+15 x6
BW+15 x6
BW+15 x6

DB Extension
45x10
45x10
45x10

Bicep
DB Curls 5x10

Decided to lift tonight with my dad. Will do some conditioning tommarow after work.

[PIERCEY]

12/20/09

Conditioning
Pushup -> Burpee -> Pullup x10
5 Min Heavybag Work
REPEATED X3 (no rest)

Was pretty tired after work but still pulled it together.

[Coke]

In a nice groove, doing something everyday in here!!

[PIERCEY]

12/21/09

Intro to MMA- Boxing
-Setting up Combos/Footwork
-Blocking
-Body Shots
-10 Min Heavybag

-20 Min Extra Heavybag Work
-Situps 2x50
-15lb Neck Raises 2x12

[PIERCEY]

12/22/09
Squat

Squat
135x3
135x3
220x5
215x4

Hang Clean
135x3
135x3
135x3
135x3
135x3

Front Squat
135x3
135x3
135x3

T-Bar Row
120x8
120x8
120x8
120x8

Bicep
EZ Curls 3x10

Got all my numbers, but not a satisfying workout. I'm starting to get sick. Was hard to breathe on the squats. Hope I can fend it off.

[PIERCEY]

12/23/09

Conditioning
Shadow Boxing
Pushups

Well, I'm sick. Have a sinus infection and am on antibiotics. I'm pissed i had to miss practice tonight. Being sedentary is the worst thing ever. Hopefully I will feel good enough to lift tommarow. If I am it should be good cause I'm full of rage lol.

[Coke]

Too bad you've come down with the virus, hope it clears up soon...been doing some nice lifting and conditioning work.

[PIERCEY]

Too bad you've come down with the virus, hope it clears up soon...been doing some nice lifting and conditioning work.

Thanks Coke. I'm starting to feel better.

[PIERCEY]

12/24/09
OHP

OHP
105x5 PR
100x5
95x5

Alt. Incline DB Press
45x6
45x6
45x6
45x6
45x8

T-Bar Row
120x8
120x8
120x8
120x8
120x8

DB Extension
45x10
45x10
45x10

Bicep
DB Curls 4x10

Wasn't feeling even close to 100% but needed to burn off some rage lol. 105x5 OHP felt really good for being sick. Had to lift at home because the gym was closed by the time I got off work.

[PIERCEY]

12/25/09
Deadlift

Deadlift
135x3
225x3
295x5

High Pulls
125x3
125x3
125x3
125x3
125x3

Sumo Deadlift
190x5
190x5
190x5

Shrugs
275x10
275x10
275x15

Bicep
EZ Curls 4x10

[Coke]

Special props on the Xmas sessions, solid new PRs.

[PIERCEY]

12/26/09

Conditioning
20 Min Heavybag
Situps 2x50
Neck Raise 20lb 3x10

Worked 9hrs today, was pretty drained afterwords. I think I'm going to change my schedule to only work on the weekends so I can train MMA Monday-Thursday.

[PIERCEY]

12/27/09
Bench

Bench Press
135x3
135x3
170x5 PR
165x5
160x3

Alt. Incline DB Press
45x8
45x8
45x8

Bent Row
150x8
150x8
150x8
150x8
150x8

Pullups
BW+10 x6
BW+10 x6
BW+10 x6

Dips
BW+25 x10
BW+25 x8
BW+25 x8
BW+25 x8
BW+25 x8

Bicep
DB Curls 5x10

[Coke]

Upper body day is ace dude.

[PIERCEY]

Upper body day is ace dude.

Thanks Coke

[PIERCEY]

12/28/09

Intro to MMA- Jiu Jitsu
Full Mount from side control
Escapes
Shoulder Choke

60/60 HIIT Sprints @ 9MPH x5
Situps 2x50
Pushups

I'm getting more comfortable on the ground. Boxing on Wednesday, and maxing out on Squats tommarrow.

[PIERCEY]

8/21/09- Two months since beginning lifting. 171lbs

http://i26.photobucket.com/albums/c147/ppictures/Picture003-3.jpg?t=1262064429

12/25/09- Four months after first pic. No pump. 193lbs

http://i26.photobucket.com/albums/c147/ppictures/22366_1212596072988_1171352485_3059.jpg?t=1262064482

[Coke]

What you have done over the past few months is great...looking impressive in that shot, seriously changed up the appearance.

[PIERCEY]

What you have done over the past few months is great...looking impressive in that shot, seriously changed up the appearance.

Thanks man, always appreciate the support.

[PIERCEY]

12/29/09
Squat
MAXOUT

Squat
135x3
135x3
275x1
285x1 10lb PR
295x1 20lb PR
300x0
135x5

Hang Clean
135x3
135x3
135x3
135x3
135x3

Front Squat
135x3
135x3
135x3

T-Bar Row
120x8
120x8
120x8
120x8

Bicep
Curls 3x10

Really happy with squats. 295 felt so easy, I could have got 300 but was getting fatigued.

Life=Good right now.

[slashkills]

wow, thats some great progress in them pics dude! How you likin the MMA? Congrats on all the PRs in here too!

[PIERCEY]

Thanks man. I'm straight up loving mma. Going to start training 4 days a week soon.

[PIERCEY]

12/30/09

Intro to MMA- Boxing
Focused on Jabs, Uppercuts, and Body Shots
Combos
Speed Drills

20 Min Heavy Bag
Situps 2x50
Neck Raise 25lbs 3x12

Really good class today, lots of information. Wrestling on Monday.

[Coke]

Huge PRs with the regular squats...good luck with the MMA.

[Off Road]

Nice squatting

[PIERCEY]

Coke and Off Road-

Thanks for your support guys. Means alot.

[PIERCEY]

12/31/09
OHP

OHP
105x5
100x5
95x5

DB Bench Press
55x8
55x8
50x8
50x8
50x8

DB One-Arm Bent Row
70x8
70x8
70x8
70x8
70x8

Tricep Pushdown
80x10
90x10
90x10
100x8
100x8

Bicep
Curls 5x10

Lifted after I got off work at 6. Was pretty exhausted and could feel it. Still got all my #'s though. Have to work at 7am tommarow, so no staying up late for me.

[Coke]

Fine session overall man.

[PIERCEY]

1/2/10
Deadlift
MAXOUT

Deadlift
135x3
225x3
315x1
340x1
350x1 5lb PR
365x1 20lb PR

High Pulls
125x3
125x3
125x3
125x3
125x3

Sumo Deadlift
190x5
190x5
190x5

Shrugs
275x10
275x10
275x10

Bicep
Curls 3x10

Huge PR for me. Felt great- still had some left in the tank. If I can pull out a 200lb Bench tommarow this will have been a great week.

[Coke]

No joke, the new deads PR is huge.

[Off Road]

Definately...nice deadlifts.

[slashkills]

congrats on the huge PR!

[PIERCEY]

No joke, the new deads PR is huge.


Definately...nice deadlifts.


congrats on the huge PR!

Thanks fellas.

[PIERCEY]

1/3/10
Bench
MAXOUT

Bench Press
135x3
135x3
190x0
190x0
*took a break and refocused
185x1
190x1 5lb PR
195x0

Inc. DB Press
45x10
45x10
45x8

Bent Row
150x8
150x8
150x8
150x8
150x8

Pullups
BW+10 x6
BW+10 x6
BW+10 x6

Dips
BW+25 x10
BW+25 x10
BW+30 x9
BW+30 x8
BW+30 x8

Bicep
Curls 5x10

Just wasn't feeling 100% today. Struggled with the bench but still got my number for this month. Will come back strong next time. Overall a good week.

[slashkills]

For not feelin your best pulling out a PR aint to bad. Nice work dude

[PIERCEY]

For not feelin your best pulling out a PR aint to bad. Nice work dude


Thanks man. I thought I was good for atleast 195. I'm always suprised by how much my mood and focus affects bench compared to other lifts.

[PIERCEY]

Here is my new training schedule-

MON: Squat/BJJ
TUE: MMA/Muay Thai
WED: OHP/BJJ
THU: MMA/Muay Thai
FRI: Deadlift
SAT: Conditioning
SUN: Bench

My schedule will look like that (complete) within afew weeks. I'm starting BJJ after I graduate from Intro to MMA, but I am starting Muay Thai this week, and will start the regular MMA class shortly.

I'm cleaning up my diet tonight. Looking like 4,500+ calories and adding about 100g more carbs to make up for the intense cardio during the week.

[PIERCEY]

1/4/10
Squat
DELOAD

Squat
135x3
135x3
215x5
210x5
205x3

Hang Clean
140x3
140x3
140x3
140x3
140x3

Front Squat
140x3
140x3
140x3

T-Bar Row
125x8
125x8
125x8
125x8

Bicep
Curls 3x10

[PIERCEY]

1/4/09

Into to MMA- Wrestling
Worked on the under/over hook
Single Leg Takedown
Defense
Practicing against the cage

Great practice. Im so tired right now from squatting in the morning and wrestling in the evening. Muay Thai tommarow.

[Coke]

... Im so tired right now from squatting in the morning and wrestling in the evening. Muay Thai tommarow.

Becoming quite a beast at this rate dude.

[PIERCEY]

Becoming quite a beast at this rate dude.

Thanks man, thats the plan.

[PIERCEY]

1/5/10

Muay Thai
Jabs/Crosses/Hooks/Upper Cut/Elbows
Combos
Focus Mit Sparring

I LOVED this class. Period. Definatly feel more natural standing up than on the ground. I had a pretty strong right hand. Really going to work hard in this area of the game.




This guy is incredible:
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/M3R4xtjl5b4&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/M3R4xtjl5b4&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

[PIERCEY]

1/6/10
OHP
DELOAD

OHP
100x5
95x5
95x5

DB Bench Press
55x8
55x8
55x8
55x7
55x6

DB One-Arm Bent Row
75x8
75x8
75x8
75x8
75x8

Tricep Pushdown
80x10
90x10
100x10
100x10
110x8

Bicep
Curls 5x10

100x5 OHP felt pretty effortless, should be able to easily get 110 this month. Hopefully they don't cancel MMA tonight because of the snow storm... got outta school today though :evillaugh:

[PIERCEY]

1/6/09

Conditioning (MMA class was canceled due to weather)
30 Min Heavybag Work
Foucus Mit Sparring
Pushups

[slashkills]

Congrats on the PRs the past few workouts! Great MMA training as well.

[PIERCEY]

Congrats on the PRs the past few workouts! Great MMA training as well.

Thanks dude means alot.

[PIERCEY]

1/7/10

Muay Thai
Round Kicks/Front Kicks/Stomp Kicks
Put them all together in combos
Light Sparring

MMA Conditioning Class
30 Mins Circuit Training (brutal)
10 Min Heavy Bag

Good classes today. I have decided I'm going to slowly cut down to 175ish over the next several months to help me pursue my MMA goals and be lean/ripped which will help improve my speed. Dieting starts Monday.

[PIERCEY]

1/8/10
Deadlift
DELOAD

Deadlift
135x3
225x3
290x5 Easy

High Pull
130x3
130x3
130x3
130x3
130x3

Sumo Deadlift
195x5
195x5
195x5

Shrugs
275x10
275x10
275x20

Bicep
Curls 3x10

[slashkills]

When i started mma i wanted to cut to but i decided not to. You may be able to but since you just started is cutting weight really going to help you? Are you really going to be more athletic at a lighter weight? Im not the skinniest but i decided that if i lost weight i would lose strength and as a result speed too. Just some stuff to think about. nice work on the deload too. Your pulling more than my 5rm on a deload. I gotta catch up.

[Coke]

Losing 7 or 8 pounds real slowly over the next few months would be the way to go, you can always maintain and reevaluate afterwards.

Good luck just the same with plan.

[PIERCEY]

Well I slept on it, and I agree with you SlashKills. I realized it will be atleast a year or more until I'm even close to making our fight team, and my first amatuer fight.

I'm going to continue bulking, just not so dirty. Gonna really clean up/watch my diet to maximize my strength/size gains and performance in MMA.

I've added alot of strength and size these last 6 months but I've also added a good deal of fat. It's time to put as much effort into nutrition as training.

Thanks for the imput guys I always appreciate it.

[PIERCEY]

1/9/10

Conditioning
50 Min Heavybag- Kicks and Combos
10 Min Focus Mit Sparring

Didn't feel like running today.

[PIERCEY]

1/10/10
Bench
DELOAD

Bench Press
135x3
135x3
167.5x5
165x5
160x3

DB Incline Press
45x12
45x10
45x10

Bent Row
155x8
155x8
155x8
155x8
155x8

Dips
BW+30 x10
BW+30 x10
BW+30 x10
BW+30 x9
BW+30 x9

Bicep
Curls 5x10

[Coke]

Great heavy bag work, nice session too.

[PIERCEY]

Great heavy bag work, nice session too.

Thanks Coke

[PIERCEY]

1/11/10
SQUAT

Squat
135x3
135x3
220x6
215x5
210x3

Hang Clean
140x3
140x3
140x3
140x3
140x3

Front Squat
140x3
140x3
140x3

T-Bar Row
125x8
125x8
125x8
125x8

Bicep
Curls 3x10

Good intensity today. 220 Squat was so easy I accidently did 6 reps instead of 5 lol. MMA tonight.

[PIERCEY]

1/11/10

Intro to MMA- Putting it all together
Double Leg Takedown
Kimura
Submission Defense
Worked on standing up using the cage/Contolling opponet against the cage

20 Min Heavybag
Situps 2x50
Neck Raise 25lb 2x50

Great class today. My grappling is finally starting to improve. Starting BJJ on Wednesday.

[Coke]

MMA class sounds awesome...good deal with those squats man.

[slashkills]

so easy I accidently did 6 reps instead of 5 lol.

Wish i had that problem. Keep up the good work man

[PIERCEY]

Thanks guys

[PIERCEY]

1/12/10

Muay Thai
Warmup- Stretching and Shadowboxing
Thai Clinch
Knees from Clinch
Round Kicks after breaking Thai Clinch
Conditioning Drills

Conditioning (Cardio class was cancelled)
20 Min Heavybag Combos
Burpees x alot

Good class today. Had a expierenced Thai Boxer help me out and give some pointers. I need to work on keeping my elbows pinched to the guys neck or he breaks loose. Other than that the knees and kicks felt good.

Busy day tommarow...... I'm starting to feel like im 48 and not 18 when I get out of bed in the morning lol.

[PIERCEY]

1/13/10
OHP

OHP
105x5
100x5
95x5

DB Bench Press
60x8
60x6
55x8
55x8
55x8

DB One-Arm Bent Row
75x8
75x8
75x8
75x8
75x8

Tricep Pushdown
80x10
90x10
100x10
100x10
110x10

Bicep
Curls 5x10

OHP felt pretty heavy, I think because of all the striking I did last night at MT. Did move up to the 60's on DB Bench.

Note: best workout song of all time
<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/8J1xnvBwpxo&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/8J1xnvBwpxo&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

[slashkills]

good **** man! boxing is definitely rough on the shoulders.

[PIERCEY]

Thanks dude

[PIERCEY]

1/13/10

Intro to MMA- Jiu Jitsu
Gaining control while in guard- head and arm control/setting up double underhooks
Sweep from Guard into full mount
Setting up positions for ground & pound

BJJ
Warmup- Stretching and Jogging
Hip Escape Drill
Armbar
Escape from Guard

BJJ Rolling
4 five minute rounds grappling

Awesome day. Learned some new stuff and stayed after and rolled with some guys. I didn't get completely raped lol. I never got a submission but had decent defense, escapes, and raw strength. I tapped afew times but LOVED it. Need to just keep learning and learning.

Note to self: buy a nut cup.

[Coke]

Super seeing you do all that in one day, totally into the fight game too.

[brihead301]

Haha, "buy a nut cup". Ya dude, that's a MUST. I get kicked, kneed, punched, headbutted, etc...in the nutts all the time in my class. If it wasn't for my cup I'd never have kids. I wish my MMA was like yours and Slashkills', where you have separate classes for each different discipline. I just have "MMA class", where we just learn whatever the instructor(s) are teaching for the day. That's another reason why I signed up for the BJJ class, because I wanted to learn one thing that I can get really good at. I wish they offered a muai tai class too, but they don't. Oh well. Looking good in here though man. I know I have another MMA traininer in here now!

[PIERCEY]

Thanks fellas.

Bri- that sucks about your gym. I have an $80/month unlimited membership. I can go to any class I want. We have Intro to MMA, MMA, BJJ, Muay Thai, and Wrestling. All the instructors are legit. Its a great atmosphere.

[PIERCEY]

1/14/10

Muay Thai
Warmup- Shadowboxing, situps, pushups, ect
Basic jabs, cross, hook (coach made sure we had the proper mechanics)
Combos
Combos with Round kick on the Thai pads
Front Kicks

MMA Conditioning Class
Circuit Training- 5 minute rounds (each circuit 1 min). 1 min rest. Repeat 3 times.

Feeling good about my standup. Just keep working on mastering the basics. Next week we are working on blocking and countering. Conditioning class is sooo brutal. I'm gonna go eat some food now...

[slashkills]

Thanks fellas.

Bri- that sucks about your gym. I have an $80/month unlimited membership. I can go to any class I want. We have Intro to MMA, MMA, BJJ, Muay Thai, and Wrestling. All the instructors are legit. Its a great atmosphere.

Sounds like a sweet ass gym

Awesome mma training lately. You definitely need to get on the "nut cup" lol. Its saved me so many times.

[brihead301]

Thanks fellas.

Bri- that sucks about your gym. I have an $80/month unlimited membership. I can go to any class I want. We have Intro to MMA, MMA, BJJ, Muay Thai, and Wrestling. All the instructors are legit. Its a great atmosphere.

Ya, I checked out another gym that is like that, but it's in the complete opposite direction of the gym that I lift at. My MMA place is right down the street from my regular gym. Oh well, I actually just signed a new deal with them where I can go to any class any time- kempo karate, jujitsu (gi or no gi), open gym, or MMA.

Sounds like you are diggin it though. And yes, conditioning is a b****, but I f***ing LOVE IT!

[PIERCEY]

Hahaha thanks guys I'm getting a cup tommarrow.

[PIERCEY]

1/15/10
Deadlift

Deadlift
135x3
225x3
295x5 Easy

High Pull
130x3
130x3
130x3
130x3
130x3

Sumo Deadlift
195x5
195x5
195x5

Shrugs
275x15
275x15
275x20

Calf Raise
225x20
225x20
225x20

Bicep
Curls 3x10

Slowly catching up to my old DL pr of 310x5

[Off Road]

Good consistant work :thumbup:

[Coke]

Sounds like a sweet ass gym

No joke...nice workout too.

[PIERCEY]

Thanks guys

[PIERCEY]

1/16/10

Conditioning
20 Min Heavybag Combos and Kicks
10 Min Focus Mit
10 Min Sparring (50%)
5 Min Grappling

[PIERCEY]

1/17/10
Bench

Bench Press
135x3
135x3
170x5 old PR
165x5
160x3

Incline DB Press
45x14
45x12
45x10

Bent Row
155x8
155x8
155x8
155x8
155x8

Dips
BW+35 x10
BW+35 x10
BW+35 x10
BW+35 x10
BW+35 x8

Bicep
Curls 5x10

[brihead301]

I like the looks of that conditioning work man! I LOVE MMA training. It makes me feel awesome!

[PIERCEY]

1/18/10
Squat

Squat
135x3
135x3
225x5 old PR easy
220x5
215x3

Hang Clean
140x3
140x3
140x3
140x3
140x3

Front Squat
140x3
140x3
140x3

T-Bar Row
125x8
125x8
125x8
125x8

Bicep
Curls 3x10

[slashkills]

good past two sessions. How fast do you feel you are progressing in boxing compared to your ground work?

[PIERCEY]

good past two sessions. How fast do you feel you are progressing in boxing compared to your ground work?

Thanks man.

My standup is improving slightly faster than my ground work. I'm naturally heavy handed and soak up the technique pretty quick. I think when I fight someday I will be a striker/ground & pound but have a good BJJ base if it goes to the ground.

My Jitz is improving every class though. I dont want to only depend on a KO or TKO to win. I need good submissions, defense, and ground dominance.

Working as hard as I possibly can to improve in both areas.

[PIERCEY]

1/18/10

Intro to MMA- Boxing
Footwork Drills
1/2/3 Combos
Blocking and Countering Drills
Light Sparring
Heavybag "Burnout"

BJJ
Warmup- Jogging and Stretching
Hip Escape Drill
Various ways to pass closed guard and half guard to gain side control

Steadily improving. Soon I will be ready for the regular MMA class.

[Coke]

Good deal on matching the old PRs bro.

[slashkills]

Im the opposite, I dont feel comfortable on my feet but im competely sure of myself on the ground(i mean what i do know. I dont think i could go beat a guy doing it for a year+)

[PIERCEY]

Good deal on matching the old PRs bro.

Thanks Coke.


Im the opposite, I dont feel comfortable on my feet but im competely sure of myself on the ground(i mean what i do know. I dont think i could go beat a guy doing it for a year+)

I think the key to being good in our sport is capitilizing on our strengths but being well rounded enough to not be predictible.

[brihead301]

You're MMA and Jujitsu looks just like how I train. Good stuff. I agree with your views on being a well-rounded fighter as well.

[PIERCEY]

Thanks Bri

[PIERCEY]

1/19/10

Muay Thai
Warmup- Stretching and Shadow Boxing
Rear Round Kick Drill
Front Round Kick Drill
Round Skip Kick Drill
Double Round Kick Drill
Partner balance excercises

MMA Cardio Class
3 five minute rounds Heavybag Work
Situps x50

I really improved my technique tonight, as all we did was kicks for an hour and a half. I'm getting some good hip turnover and it feels like my round kick could **** someone up. I was alittle hesitant until tonight.

I'm glad I'm not squatting tommarow... my legs are shot lol.

[Coke]

1.5 hours of kick drills sounds brutal, that's awesome!!

[brihead301]

Damn, I never even heard of some of those kicks. But ya, drills build skills (that's what my teacher always says. It's gay, but so true!). Proper kicking technique is definately something that takes lots of practice, but definately worth it.

[slashkills]

1.5 hours of kicking is ****ing brutal man. Ive never heard of a round skip kick

[PIERCEY]

Thanks guys.


1.5 hours of kicking is ****ing brutal man. Ive never heard of a round skip kick

I don't know if thats its exact name. You just do a front leg round kick but skip back with your lead leg and step your rear leg forward and kick with the front.

[PIERCEY]

1/20/10

Intro to MMA- Boxing
Reviewed basic punches and combos
Shadow Boxing Drills
Light Sparring- Blocking and Countering Technique

BJJ
Warmup- Jogging and stretching
Hip Escape Drill
Rear Naked Choke
Rear Naked Choke Escape

BJJ Sparring
4 Five Min rounds rolling

I'm going to start taking Wrestling soon instead of Intro to MMA. Might start regular MMA tommarow. Couldn't lift today, so I'll hit it tommarow.

[slashkills]

good work dude! I could never handle that much mma training on top of all the weightlifting.

[Coke]

Wow man, looks great...bet you were into the zone with all that too.

[PIERCEY]

1/21/10
OHP

OHP
105x5 old PR
100x5
95x5

DB Bench Press
60x8
60x8
50x10
50x8
50x8

DB One-Arm Bent Row
75x8
75x8
75x8

Skull Crushers
60x10
70x8
70x8
70x8
70x8

Bicep
Curls 5x10

OHP felt pretty good. Should nail 110 next week.

[slashkills]

good stuff as usaul

[PIERCEY]

good stuff as usaul

Thanks dude

[PIERCEY]

1/21/10

MMA
Warmup- Shadow Boxing and Stretching
Sparring (50%)
Setting up double leg takedown
Ground n Pound
Escapes

Muay Thai
Warmup- Shadow Boxing and Calistetics
Punch, Kick, Knee combos
Inside leg kicks

MMA Cardio
Partner Ab work x10 mins
Heavybag x10 mins

Notes: My first MMA class was pretty brutal lol. Most the guys had alot of experience. I really need work on my takedowns. I need to get in the Wrestling Class. Overall a good week though.

Also, sparring with grappling gloves is alot harder that 14oz. Boxing gloves. I got popped more than afew times haha.

[Coke]

Working with more experienced fighters that way will make or break you so hang tough!!

[brihead301]

Ya man, your class definately sounds pretty bada**. Sparring with MMA gloves with experienced fighters will definately toughen you up a lot!

I see you're in the MMA class now and not the intro anymore huh? Good deal!

[PIERCEY]

Thanks guys.

Last night made me realize how much farther I have to go.

[PIERCEY]

1/22/10
Deadlift

Deadlift
135x5
225x5
300x5 easy

High Pull
130x3
130x3
130x3

Sumo Deadlift
195x5
195x5
195x5

Shrugs
275x15
275x15
275x15

Calf Raise
225x30
225x30
225x30

Bicep
Curls 3x10

Feeling real good about my deadlifts right now.

[Coke]

Feeling real good about my deadlifts right now.

No doubt dude, those deads are looking solid.

[PIERCEY]

Hey guys.

I've been too busy with everything lately to get on the computer, but I'm still making great progress. Here's my update

LIFTS
I maxed out this week for the month of Janurary and
Deadlifted: 385 (20lb PR)
Squat: 300
Bench: 190

MMA
Been steadily training 3 hours a night 4 days a week. Things are really starting to click. I'm winning sparring matches now. Feels good. I'm looking into competing in some no-gi submission only tournaments in afew months and posibly a amateur Thai Boxing fight. Hoping to start competing in MMA towards the end of 2010.

I've lost about 5lbs the last month and a half eating 4,500 cals a day. For the first time in my life I have some ab definition. My lifts are still going up so I'm happy.

I'm starting WS4SB 3 tommarow. I'm tired of my old routine I've been doing for 8 months so I'm looking forward to it. Going to do some speed and agility training as well.

So overall things are going great now.

I will update next time I maxout on my new routine.

[PIERCEY]

UPDATES:

I DEADLIFTED 405lbs TODAY!!!

Felt so freakin good! Still in awe. It was a clean pull, i locked it out and held on at the top for five seconds. I didn't max on squats this month because I knew I had 405 DL in me so i rested for preparation. Benching on saturday.

Also, I've become really fascinated with grappling now. I quit going to mma and boxing so I can pursue my Jiu Jitsu and Wrestling. I'm doing BJJ four times a week and wrestling 2 times a week. Im making rapid progress and hope to enter a submission grappling tournament in May if im ready.

Weighed 195 this morning with ab definition. So, over double BW deadlift now!

[PIERCEY]

Been a while lol.

Updates- im taking a break from MMA for a while and focusing on lifting. My lifts have skyrocketed lately and im weighting around 210.

Squat: 325
Bench: 210 (should get 225 this week)
Deadlift: 415

Gonna try and keep my log going again this summer. Thanks for looking

[PIERCEY]

Catching up from earlier this week-

14 May 2010
Deadlift

Deadlift
135x5
225x5
330x5 Easy
225x20

Hang Clean
175x3
175x3
175x3

Shrugs
365x20
365x20
365x20

Bicep Curls
4x10

Abs
Hanging Leg Raise x30

-----------------------------------------------------------------------------------------------

16 May 2010
Bench

Bench Press
135x5
135x5
190x5 Easy
185x5
180x3

Bent Row
185x8
185x8
185x8
185x8

Dips
BW+60
x10
x10
x10
x10

Bicep Curls
4x10

---------------------------------------------------------------------------------------------------


17 May 2010
Squat

Box Squat (Parrallel)
135x5
135x5
265x5
260x5
255x3

ATG Front Squat
175x3
175x3
175x3

T-Bar Row
3 Plates +15
x8
x8
x8
x8

Calf Raise
275x100

Abs
Decline Situps
BW+45 x40

[PIERCEY]

19 May 2010
OHP

OHP
125x5 Easy
120x5
115x5

DB Bench
75x8
75x7
65x8
65x8

One-Arm DB Row
120x8
120x8
120x8
120x8

Tricep Pushdown
x10
x10
x10
x8
x6

Bicep Curls
4x10

[Coke]

Good to hear you have been making strides with the lifting and MMA.

[Off Road]

Welcome back Piercey. Glad you are hitting it hard again.

[Liftersize]

3 ppsx5 s right around the corner

[PIERCEY]

^^^ Thanks for the kind words fellas.

[PIERCEY]

21 May 2010
Deadlift

Deadlift
135x5
225x5
335x5 Easy 5lb PR
225x20

Hang Clean
175x3
180x3 5lb PR
185x3 10lb PR

Shrugs
365x20
365x20
365x20

Bicep Curls
4x10

Hanging Leg Raise
BWx50

I've put 20lbs on my cleans in 2 weeks lol.

[Off Road]

Nice PRs on the pulling.

[PIERCEY]

23 May 2010
Bench

Bench Press
135x5
135x5
185x1
205x1
215x1 5lb PR
225x0
225x0

Bent Row
195x8
195x8
195x8
195x8

DB Lateral Raise
3xFailure

Dips
BW+65
x10
x10
x10

Bicep Curls
4x10

Disappointed with my benching. The way 215 flew up i thought i would nail 225. Oh well. I'll get it next time.

[Coke]

No joke, you'll be repping with 2pps on the flat bench soon, keep at it.

[PIERCEY]

^^^ Thanks guys

25 May 2010
Squat

Box Squat (Parallel)
135x5
135x5
265x5
260x5
255x3

ATG Front Squat
175x3
175x3
175x3

T-Bar Row
3PPS +15
x8
x8
x8
x8

Calf Raise
275x100

Abs
Decline Situps BW+45 x50

Squats feel good. Shooting for 275x5 this cycle.

[PIERCEY]

27 May 2010
OHP

OHP
135x4 10lb PR
125x5
115x5

DB Bench
75x8
75x7
65x8
65x8

DB One-Arm Bent Row
120x8
120x8
120x8
120x8

Tricep Pushdown
x10
x10
x10
x8
x5

Bicep Curl
4x10

Decided to skip 130 OHP and go right for 135. Felt pretty badass pressing plates when less than a year ago I could barely do the bar. Will pick up the fifth rep by the end of this cycle.

[slashkills]

Great work man!

[PIERCEY]

^^^ Thanks slash

28 May 2010
Deadlift

Deadlift
135x5
225x5
335x5 Very Easy
225x5

Hang Clean
180x3
180x3
185x3

Shrugs
365x20
365x20
365x20

Brocep Curls
4x10

Abs
Hanging Leg Raise BWx50

[PIERCEY]

30 May 2010
Bench

Bench Press
135x5
135x5
192.5x5 PR
185x5
180x3

Bent Row
205x8 10lb PR
205x8
205x8
205x8

DB Lateral Raise
3xF

Dips
BW+70
x10
x8
x8

Curls
4x10

Bench is feeling strong. Shooting for 200x5 by the end of June.

[Off Road]

Nice PR on the bench.

[Coke]

Doing very well up in here bro.

[slashkills]

Great PRs and great work overall man

[PIERCEY]

Thanks guys!

31 May 2010
Squat

Box Squat (Parallel)
135x5
135x5
270x5 Easy PR
265x5
260x3

ATG Front Squat
180x3
180x3
180x3

T-Bar Row
3PPS +25
x8
x8
x8
x8

Calf Raise
295x100

Squat felt really powerful, was flying off my back on the top. Going for 275x5 next week which will be a huge milestone for me.

[PIERCEY]

2 June 2010
OHP

OHP
130x5 5RM PR
125x5
120x5

DB Bench
75x8 Easy
75x8
65x8 Paused
65x8 Paused

One-Arm DB Bent Row
120x8
120x8
120x8
120x8

Tricep Pushdown
x10
x10
x10
x8
x6

Bicep Curls
3x10

Weighed 209lbs this morning with a 4 pack

[PIERCEY]

4 June 2010
Deadlift

Deadlift
135x5
225x5
340x5 PR
225x10

Hang Clean
180x3
180x3
180x3

Shrugs
365x20
365x20
365x20

Bicep Curls
3x10

Felt really fatigued today but still got my numbers.

[Coke]

Props on all of the hard work, great new PRs.

[PIERCEY]

^^^ Thanks Coke

6 June 2010
Bench

Bench Press
135x5
135x5
195x5 Easy PR
190x5
185x3

Bent Row
210x8
225x8
225x8
225x8

DB Lateral Raise
3xF

Dips
BW (210) +70
x10
x8
x8

Bicep Curls
4x10

Bench felt smooth. Its been exactly 1 year since I started lifting. My bench was originally 95x5, and is now 195x5. Thought that was pretty cool.

[slashkills]

awesome progress on all of your lifts man!

[PIERCEY]

^^^ Thanks Slash!

7 June 2010
Squat

Box Squat (Parallel)
135x5
135x5
275x5 PR
270x5
265x3

ATG Front Squat
185x3 PR
185x3
185x3

T-Bar Row
3PPS +25
x8
x8
x8
x8

Calf Raise
295x100

Squats are feelin awesome lately. Big milestone for me.

[Off Road]

Super PR PIERCEY. I'm glad the squat is dialed in, keep going, good stuff.

[PIERCEY]

^^^ Thanks OffRoad. I want to be squatting 315x5 by the time school starts again.

9 June 2010
OHP

OHP
130x5
125x5
120x5

DB Bench
80x4*
80x5*
70x8
70x8
*DB's felt really awkward today. Hopefully it was just an off day.

DB One-Arm Bent Row
120x8
120x8
120x8
120x8

Tricep Pushdown
x10
x10
x10
x8
x6

Cable Curls
5x10

OHP felt smooth. Should pick up the 5th rep I missed on 135 awhile ago next week.

[Off Road]

^^^ Thanks OffRoad. I want to be squatting 315x5 by the time school starts again..
Good goal.

[Coke]

Nice day for the upper body guy.

[slashkills]

Beastly **** bro, keep it up

[PIERCEY]

^^^ As always, thanks guys.

11 June 2010
Deadlift

Deadlift
135x5
225x5
345x5 way too easy PR
225x15

Hang Clean
185x3
185x3
185x3

Shrugs
365x20
365x20
365x20

Bicep Curls
4x10

Deads felt awesome. I think I might just jump to 355x5 then 365x5 in the next two weeks.

[Off Road]

The deadlift must like you :)

[PIERCEY]

Haha it must. I think I'm built to deadlift- I have short legs and a really long torso so I get good leverage. Im 6'1 but only wear 30" pant length lol.

I will try to film when I get to 365x5.

[Off Road]

Haha...I'm just the opposite...5'-10" and 36" inseam :)
No wonder I suck at deadlifts...

[PIERCEY]

12 June 2010
Bench

Bench Press
135x5
135x5
197.5x4 PR
190x5
185x3

Bent Row
230x8
230x8
225x8

DB Dec. Press
45xF

Dips
BW(210) +70
x9
x8
x9

Bicep Curls
4x10

I think I would have got the last rep on bench if i didn't have to lift today right after heavy deads yesterday. My upper back was shot. Will get it next week though. 12.5lbs on my 5RM aint to bad in 4 weeks.

[Coke]

Glad to see you making strides with it all man.

[slashkills]

Great bench and dead PRs! Very impressive work

[PIERCEY]

^^^ Thanks guys

14 June 2010
Squat

Box Squat (Parallel)
135x5
135x5
280x5 Easy PR
275x5
270x3

ATG Front Squat
185x3
185x3
185x3

T-Bar Row
3PPS +35
x8
x8
x8
x8

Calf Raise
295x100

Squats are still feeling great. Was flying off my back at the top.

[PIERCEY]

16 June 2010
OHP

OHP
135x5 PR
130x5
125x5

DB Bench Press
80x7
80x6
65x8
65x8

One-Arm DB Bent Row
130x8
130x8
130x8
130x7

Tricep Pushdown
x10
x10
x10
x8
x6

Cable Curls
4x10

135x5 hell yeah! I dont know what to do about the DB rows my gym only goes up to 130's lol.

[Off Road]

Nice job on the Squat and Press Prs. They are really getting heavy.

[Coke]

Good job for both days.

[PIERCEY]

^^^ Thanks guys

18 June 2010
Deadlift

Deadlift
135x5
225x5
355x5 10lb PR
225x15

Hang Clean
190x3 PR
185x3
185x3

Shrugs
365x20
365x20
365x20

Bicep Curls
3x10

Easy pulling, felt great. I will probably go for 365x5 next week.

[Off Road]

Nice PR.

[slashkills]

Big PR man, keep it up!

[PIERCEY]

^^^ Thank you as always guys

20 June 2010
Bench

Bench Press
135x5
135x5
200x5 PR
190x5
185x3

Bent Row
230x8
230x8
230x8

DB Raise
3xF

Dips
BW(210) +70
x10
x8
x6

Bicep Curls
4x10

Lifted with my dad today. I'm glad I broke 200 on reps with him.

[PIERCEY]

21 June 2010
Squat

Box Squat (Parallel)
135x5
135x5
285x5 PR
280x5
275x3

ATG Front Squat
190x3
185x3
185x3

T-Bar Row
3 Plates +40
x8
x8
x8

Calf Raise
315x100

Squat is still on a roll.

[Coke]

Squat is still on a roll.

No joke, doing great.

[PIERCEY]

^^^ Thanks Coke!

23 June 2010
OHP

OHP
135x5
130x5
125x5

DB Bench
75x8
75x8
75x6
75x6

One-Arm DB Row
130x8
130x8
130x8

Tricep Pushdown
x10
x10
x8
x8
x6

Cable Curls
4x10

Took it alittle easier today because I'm maxing on bench sunday.

[slashkills]

Dude beastly PRs on the squats and OH presses! Keep up this progress and youll be stronger than most on this site in no time.

[PIERCEY]

^^^ Thanks dude im working hard

25 June 2010
Deadlift

Deadlift
135x5
225x5
315x1
365x5 10lb PR
225x10

Hang Clean
190x3
185x3
185x3

Shrugs
365x20
365x20
365x20

Bicep Curls
4x10

Pulls felt awesome. Big milestone. If I can add 5lbs/week to my deadlift I will be doing 405x5 by the time I start college in August.

[Off Road]

looks like you are hitting PRs in all the big three. Nice work.

[Coke]

If I can add 5lbs/week to my deadlift I will be doing 405x5 by the time I start college in August.

Good deal, raising up that way can't be beat bro.

[PIERCEY]

^^^ Thanks fellas

27 June 2010
Bench

Bench Press
135x5
135x5
185x1
205x1
225x1 10lb PR

Bent Row
230x8
230x8
230x8

DB Raise
3xF

CGBP
135x9
135x7
135x6

Bicep Curls
3x10

2 Plates! Feels awesome man.

[PIERCEY]

28 June 2010
Squat

Box Squat (Parallel)
135x5
135x5
295x5 10lb PR
285x5
280x3

ATG Front Squat
190x3
190x3
185x3

T-Bar Row
4 Plates
x8
x8
x8
x8

Calf Raise
315x100

[Off Road]

Dang! That was a nice squat PR.

[slashkills]

awesome work

[PIERCEY]

^ Thanks guys. My squat went from 275 to 295 in like two weeks lol

30 June 2010
OHP

OHP
135x5 Easy
130x5
125x5

DB Bench Press
80x8
80x7
65x8
65x8

One-Arm DB Row
130x8
130x8
130x8
130x6

Tricep Pushdown
x10
x10
x8
x6
x6

Cable Curl
4x10

[PIERCEY]

2 July 2010
Deadlift

Deadlift
135x5
225x5
315x1
370x5 PR
225x10

Hang Clean
190x3
190x3
185x3

Shrugs
385x20
385x20
385x20

Bicep Curls
4x10

[Off Road]

PRs popping up all over the place. Nice job YOUNG MAN ;)

[PIERCEY]

^ Thanks Offroad

4 July 2010
Bench

Bench Press
135x5
135x5
205x5 Easy 5lb PR
195x5
185x3

Bent Row
230x8
230x8
230x8
230x8

DB Raise
3xF

CGBP
135x10
135x8
135x8

Bicep Curls
4x10

Bench felt great, wasn't expecting 205 to be so easy. Gonna try for 210-215x5 this month.

[Drew92]

Nice PR man. Great progress since the start of this journal. What are your current stats?

[PIERCEY]

Thanks dude.

Age: 18
Height: 6'1
Weight: 213lbs
BP: 225x1
SQ: 365x1 w/ wraps (est)
DL: 460x1 (est)

I havn't maxed on squats and deads for a while, my estimation is based on how much my 5RM has increased since the last time I maxed.

[Coke]

Fine efforts overall, keep it up.

[PIERCEY]

^ Thanks Coke

5 July 2010
Squat

Squat
135x5
135x5
225x1
300x5 PR
290x3
285x3

ATG Front Squat
190x3
190x3
190x3

T-Bar Row
4 Plates +5
x8
x8
x8
x8

Calf Raise
315x100

Squats were good but felt pretty heavy. I think I'm gonna take it easy on squat day next week. Besides, Im going camping this weekend and wont be feeling the best afterwards lol.

[PIERCEY]

7 July 2010
OHP

OHP
140x5 PR
135x5
130x5

DB Bench
80x7
80x5
60x12
60x10

DB Row
130x8
130x8
130x8
130x8

Tricep Pushdown
x10
x10
x10
x8
x6

Cable Curls
4x10

OHP felt good. I think i'm going to cut down the volume on my upper body accessory lifts so I can recover better.

[Drew92]

Nice job on the squats and overhead presses.

[Off Road]

300 x 5...That's Rockin'

[PIERCEY]

^^^ Thanks guys

9 July 2010
Deadlift

Deadlift
135x5
225x1
325x3
335x3
375x3 Easy PR
335x3
325x3

Hang Clean
190x3
190x3
190x3

Shrugs
385x20
405x20
405x15

Bicep Curl
3x10

Changing up the routine alittle. I added more volume to the main lifts and am decreasing the assistance lifts. Really enjoyed the workout today. Dropped the deads to 3RM. Could have repped out 5 but I want to see how far I can push 3's. Not sure if i'll do the same to squat and bench yet.

[Coke]

Really enjoyed the workout today.

Great news guy, glad to see you in the zone.

[PIERCEY]

^ Thanks Coke

11 July 2010
Bench

Bench Press
135x5
175x3
185x3
205x5
185x3
175x3

Bent Row
235x8
235x8
235x8
235x8

DB Press Incline/Decline
45x16/16

CGBP
135x10
135x6
135x6

Bicep Curl
3x10

Glad I didn't loose any strength over this weekend camping. Motivation level is probably the highest its ever been right now.

[Off Road]

Nice deads for sure.

[Drew92]

Props on the PRs.

[PIERCEY]

^^^ Thanks guys

12 July 2010
Squat

Box Squat (Parallel)
135x5
250x3
260x3
305x5 PR
260x3
250x3

T-Bar Row
4 Plates +15
x8
x8
x8

Calf Raise
315x100

Abs
Weighted Decline Situps
BW+45 x30

HOLY S**T that was painfull! I got really sunburned this weekend on my upper back and the squats felt like someone was cutting off my skin. Pushed through the pain and got 305 though. Pretty confident I will hit 315x5 in two weeks.

[Off Road]

You got the 315...

[PIERCEY]

^ Thanks Off Road. I may go for it next week depending on how I feel.

14 July 2010
OHP

OHP
140x5 Easy

DB Bench Press
80x8
80x5
65x10
65x10

DB One-Arm Row
130x8
130x8
130x8

Tricep Pushdown
x10
x10
x10
x8
x6

Cable Curls
4x10

Press felt strong. Might try the Hammer Strength one-arm row machine next week instead of DB's.

[PIERCEY]

16 July 2010
Deadlift

Deadlift
135x5
225x3
330x3
340x3
385x3 10lb PR
340x3
330x3

Hang Clean
195x2
190x3
185x3

Shrugs
405x20
405x20
405x20

Bicep Curls
3x10

[PIERCEY]

18 July 2010
Bench

Bench Press
135x5
175x3
185x3
210x4
185x3
175x3

Bent Row
240x8
240x8
240x8
240x8

DB Press Inc/Dec
45x20
45x10

CGBP
135x10
135x10
135x6

Bicep Curls
4x10

Should pick up the 5th rep on 210 next week.

[Off Road]

I saw your progress pics. Very good progress.

[PIERCEY]

^ Thanks Off Road

19 July 2010
Squat

Box Squat (Parallel)
135x5
260x3
270x3
315x5 10lb PR
270x3
260x3

T-Bar Row
4 Plates +20
x8
x8
x8

Calf Raise
315x100

Abs
Weighted Decline Situps
BW+45 x30

315 felt awesome! Big milestone for me. Not much else to say lol.

[PIERCEY]

I posted this in the pic/video forum but wanted to put them in my log too.


1 YEAR PROGRESS PICTURES

Here's a pic of me last year about a month after I started lifting. 165lbs

http://i26.photobucket.com/albums/c147/ppictures/GetAttachment-2.jpg

Here is me today weighing in at 220lbs.

http://i26.photobucket.com/albums/c147/ppictures/GetAttachment.jpg

[Coke]

Progress over the past year has been stellar dude.

[PIERCEY]

^ Thanks Coke

21 July 2010
OHP

OHP
145x4 PR

DB Bench Press
80x7
80x5
65x10
65x8

DB One-Arm Bent Row
130x8
130x10
130x10

Tricep Pushdown
x10
x10
x10
x6
x4

Cable Curls
4x10

[PIERCEY]

23 July 2010
Deadlift

Rack Pull (1" below knee)
135x5
225x3
315x3
365x3
385x3
405x3
425x1

Deadlift
3x5x225
*Working on new form

Shrugs
405x20
405x20
405x15

Curls
3x10

Decided to switch to rack pulls for a while. They felt great. I'm changing my deadlift form to fit my body type better. I have such a long torso that its impossible for me to bend over without rounding my back, so I'm now grabbing the bar and squatting down, then roll the bar to my shins and pull. My back stays straight, I feel tight, and much more powerful. I will continue working this form with light weights until I swith back from rack pulls to deadlifts.

[Coke]

Good deal on the rack pulls, that movement is more natural than the deads for some lifters, depending on body structure. Seeing you make continuous strides is great man.

[PIERCEY]

^ Thanks Coke

25 July 2010
Bench

Bench Press
135x5
175x3
185x3
210x4
185x5
175x3

Bent Row
240x8
240x8
240x8
240x8

DB Press I/D/LR
45x25
45x20
20x20

Floor Press
135x10
135x10
135x10

Curls
3x10

Bench didn't go up this week. I ran out of RESULTS afew days ago and am definately feeling beat up. They have it back in stock now, so I have some coming in the mail.

[PIERCEY]

1 August 2010
Bench

Bench Press
135x5
175x3
185x3
210x5 Easy PR
185x3
175x3

Bent Row
240x8
240x8
240x8
240x8

DB Press I/D/OHP
45x20
45x20
45x10

Floor Press
135x12
135x10
135x14

DB Curls
45x30
45x30
45x30

[Drew92]

Wow man you have come a long way... I need to start eating more. lol

[PIERCEY]

^^^ Thanks man. Yeah I started making my best progress when I stopped counting calories. Now I just make sure I stuff myself everyday with good wholesome foods (lots of steaks, whole rotissere chickens, burgers, tacos, tons of eggs, peanut butter, fruits, veggies, mass gainer shakes, and about a gallon of milk a day). My diet is kind of dirty, but I completely stay away from sweets. Don't even want to eat them anymore. I crave man food lol.

2 August 2010
Squat

Box Squat (Parallel)
135x5
260x3
270x3
315x4
270x3
260x3

T-Bar Row
4P x8
4P+25 x8
5P x5

Calf Raises
315x50
315x50

Abs
Decline Situps BW+45
x55

Only got 4 reps on the squats but 315 felt much easier than last week my form was messed up on the last rep.

[PIERCEY]

4 August 2010
OHP

OHP
145x4 old pr

DB Bench
80x8
80x8
70x8
70x8

One-Arm DB Row
130x10
130x8
130x8

Tricep Pushdown
x10
x10
x8
x6
x4

Cable Curls
4x10

DB's felt good. Moving up to 85's next week.

[Coke]

Good job for both days man.

[PIERCEY]

^ Thanks Coke. Always appreciate your support.

6 August 2010
Deadlift

Rack Pull (1" below knee)
135x5
225x3
315x3
365x3
385x3
415x3 10lb PR

Deadlift
3x5x225

Shrugs
455x20
455x15
455x10

DB Curls
3x10x45's

[PIERCEY]

8 August 2010
Bench

Bench Press
135x5
175x3
185x3
215x3
215x3
225x1 Easy

Bent Row
245x8
245x8
245x8
135x15 pulled off floor each rep

DB Press Inc/Dec/OHP
45x22
45x20
45x10

CGBP
135x10
135x6
135x6

DB Curls
3x20x45's

[Off Road]

I like the shrugs after the deadlifts. If you have to do shrugs, that's the time to do them. Wise choice.

[PIERCEY]

^ Thanks Off Road. I love the shrugs.

9 August 2010
Squat

Box Squat (Parallel)
135x5
260x3
270x3
315x5 old PR
270x3
260x3

Upright Row
95x10
95x10
95x10

Calf Raise
315x50
315x50

Abs
Decline Situps
BW+45 x60

[slashkills]

youve been doing great in here man! Keep this up

[PIERCEY]

^ Thanks Slash. It's been a while since I've heard from you. How you been man?

11 August 2010
OHP

OHP
145x5 Easy PR

DB Bench Press
85x6
85x6
70x8
70x8

One-Arm DB Bent Row
130x12
130x10
130x8

Tricep Pushdown
x10
x10
x8
x6
x3

Cable Curls
4x10

Good workout today. OHP felt really good. So did DB Bench. Can't wait til I'm repping out 100's.

[PIERCEY]

13 August 2010
Deadlift

Rack Pull (1" below knee)
135x5
225x3
315x3
365x3
385x3
425x3 10lb PR

Deadlift
225x3
225x5
315x3

Shrugs
455x20
455x15
405x20

DB Curls
3x10x55's

[Drew92]

Nice efforts bro. PRs mean your going in the right direction!

[Off Road]

Looks like you ar meeting or beating PRs every session right now. Keep going, the progress is happening...

[Coke]

Making great strides in here man.

[PIERCEY]

^^^ Thanks alot guys. I'm givin it 100%

15 August 2010
Bench

Bench Press
135x5
135x5
175x3
185x3
215x4 1rep PR
185x5
175x3

Bent Row
245x8
245x8
245x10
135x16 -pulled off floor

DB Press Inc/Dec/OHP
55x14
55x10
55x8

Floor Press
135x18
135x10
135x10

DB Curls
4x10x55's

Just got some 55lb DB's. Felt great, my biceps were pumped up like crazy.

[slashkills]

^ Thanks Slash. It's been a while since I've heard from you. How you been man?



Ive been good. Ive been working 60plus hours a week. It takes a ton out of me. Im getting back into mma though so expect to be hearing from me more often. Your making some great progress on all of your lifts still. Keep it up man!

[PIERCEY]

16 August 2010
Squat

Box Squat (Parallel)
135x5
265x3
275x3
320x5 5lb PR
275x3
265x3

Upright Row
100x8
100x8
100x8

Abs
Dec. Situps BW+45
x50

19th Birthday Workout:
16oz Ribeye x2
Baked Potato x2
Sweet Corn x2
Rhubarb Pie x2
Milk x4

2nd Workout (had too much energy and met a buddy to lift)

Clean & Press 135x5
Deadlift 185x15
Calf Raises x30
Cable Curls 4x10

[Coke]

Happy Birthday belated bro, bet the whole day was great overall.

[PIERCEY]

^ Thanks Coke

18 August 2010
OHP

OHP
150x3 weight PR

DB Bench Press
85x7
85x5
70x8
70x8

DB One-Arm Bent Row
130x14
130x12
130x10

Tricep Pushdown
x10
x8
x4

Cable Curls
3x10

[Drew92]

Nice seated pressing... your db rows are very strong!

[PIERCEY]

^ Thanks dude.

20 August 2010
Deadlift

Rack Pull (1" below knee)
135x5
225x3
315x3
365x3
385x3
435x2 10lb PR

Deadlift
315x1
315x1
315x1

Shrugs
405x20
405x20
405x20

Bicep Curls
4x10

The pulls felt great, easier than last week. On the third rep for some reason I felt too much tension in my lower back, so I called it at two reps. The last thing I want now is a back injury. Will pick up the third next week.

[Off Road]

Smart move learning when to quit a set.

[PIERCEY]

^Thanks OR. Its all a big learning expierience.

22 August 2010
Bench

Bench Press
135x5
135x3
175x3
185x3
215x5 PR
185x3
175x3

Bent Row
250x8
250x8
250x8
135x20

DB Press Inc/Dec/OHP
55x15
55x11
45x6

Floor Press
135x15

DB Curls
55's 2x20
45's 2x20

When I graduated HS I was benching 190x5. Now I start college tomarrow and I'm benching 215x5. Thats a 25lb increase over the summer!

[Drew92]

You are making some nice steady progress on the bench.

[PIERCEY]

23 August 2010
Squat

Box Squat (Parrallel)
135x5
265x3
275x3
325x4 PR
275x3
265x3

Upright Row
100x5
100x5
100x5

Calf Raises
315x50
315x50

Abs
Dec. SU BW+45 x20

325 felt suprising light. I would have got the 5th rep but I didnt walk out far enough so I got the weight caught under the pins on the 4th rep and burned alot of energy. Will get it next week. Pretty good session considering I got less than 2 hours of sleep.

[PIERCEY]

25 August 2010
OHP

Seated OHP
150x4 1rep PR

DB Bench Press
85x8
85x5
70x10
70x6

DB One-Arm Bent Row
120x10
120x10
120x8
120x8

Tricep Pushdown
x10
x8
x6
x3 (whole stack)

Cable Curls
4x10

Started doing the rows not using the bench today. I steadied myself with one hand on a wall and rowed with the other hand, making sure I stay at a 45* angle. Felt alot better than using a bench my lats are already sore haha.

[Off Road]

The press is getting very strong dude.

[Coke]

Always doing very well in here guy, props.

[PIERCEY]

^ Offroad and Coke- Thanks as always guys.

27 August 2010
Deadlift

Rack Pull (1" Below Knee)
135x5
225x3
315x3
365x3
385x3
440x1 PR

Deadlift
315x3
315x3
315x3

Shrugs
405x25
405x25
405x20

DB Curls
55's 3x20

[PIERCEY]

29 August 2010
Bench

Bench Press
135x5
175x3
185x3
220x4 PR
185x5
175x6

Bent Row
255x8 PR
260x8 PR
265x8 PR
275x8 30lb PR
135x10

DB Press Inc/Dec/OHP
55x16
55x15
55x5

Floor Press
135x14

DB Curls
55's 2x24
45's 2x20

Great workout today. Good progress this week

[Coke]

Good progress this week

Good progress every week, lol - looks great.

[PIERCEY]

^ Ha thanks Coke

30 August 2010
Squat

Box Squat (Parallel)
135x5
265x3
275x3
325x5 PR
275x3
265x3

Upright Row
100x8
100x8
100x8

Calf Raises
315x50
315x50

Abs
Decline Situps BW+45 x25

Sqauts felt awesome today. Bumping up to 330 or maybe 335 next week.

[Off Road]

Nice squattage.

[Drew92]

Nice squatting! Are you doing touch and go or waiting a second and then squatting up?

[PIERCEY]

Thanks dude. I sit on the box for probably 2-3 seconds. Theres no muscle rebound at all at the bottom, I'm basically puased box squatting.

[PIERCEY]

1 September 2010
OHP

Seated OHP
150x4

DB Bench Press
90x5
90x4
75x8
75x7

DB One-Arm Bent Row
130x8
130x8
130x8
130x8

Tricep Pushdown
x10
x6
x5
x4 (whole stack)

Cable Curls
4x10

Didn't get the fifth rep on the press, but I had to use the crappy cage and the bar kept hitting the sides and messing me up. Oh well. Will get it next week. The 90lb DB's felt great.

[Drew92]

Nice efforts today. DB presses are gettin up there.

[PIERCEY]

^ Thanks dude.

3 September 2010
Deadlift

Rack Pull (1" Below Knee)
135x5
225x3
315x3
365x3
385x3
440x1

Deadlift
315x5
315x5
315x5

Shrugs
405x25
405x25
405x20

Curls
4x10

My rackpulls have been stuck for a couple weeks so I'm switching back to deads. I was up to 385x3 before I switched to rack pulls. So im gonna start back at 365x3 and work up. 315x5x3 was super easy today, so I should break 385 in afew weeks.

[Off Road]

Godd session with the deadlifts. Good luck with the goal, that will be a good lift.

[Coke]

Nice job throughout man.

[PIERCEY]

6 September 2010
Squat

Box Squat (Parallel)
135x5
265x3
275x3
335x5 10lb PR
275x3
265x3

Front Squat
185x3
135x5
-hamstring cramp

Calf Raise
315x50
315x50

Abs
Dec. Situps BW+45 x25

Squats were easy. Should smash 345 next week. My squats gone up 85lbs in exactly 3 months!

[Off Road]

Big squat!