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Law Bob Loblaw
01-04-2011, 01:00 PM
_Law Bob Loblaw's Brawl Blog_


The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens.
-Arnold Schwarzenegger

Knowing the benefits of keeping logs of results, I've decided to start posting my work log. The goal is to motivate myself to continue keeping record, and hopefully motivate someone else looking to attain similar goals. I've lurked on WB for years, even before Off Road was an admin and just joined, but have finally decided to join and add my log. I keep this log on Sherdog MMA forums (http://www.sherdog.net/forums/f49/law-bob-loblaws-brawl-blog-1416367/), but am looking forward to the advice provided by WB.


_Goal:
Typically for most of the loggers at Sherdog, the goal 90% of the time to be Bigger, Faster, Stronger, and with better endurance. It's a pretty vague statement and lacks any real end result--unless you break it down to what you want exactly.
-Bigger: Add at least 20 lbs of lean muscle (gonna be a lot milk, multi-vitamins, and chicken)
-Faster: Develop and maintain explosive power. Example measurement is how fast my max heart rate slows down to active rest HR.
-Stronger: Get to the 300 lb's in each Big 3 Lift before February 14, 2011 (four months out from beginning in September + a holiday as a memory milestone). This may require a drop in conditioning and focus on lift+rest. Additionally, I want to hit 1,000lbs in the big 3.
-Endurance: Get resting heart rate down to the 40's--not low 50's. Be able to perform for 3x5 rounds in MMA.

_How?:
As a fighter, there is no reason strength training cannot be part of your overall training. Being a long time fan of Starting Strength and Stronglifts, and now a fan of professional trainer Joel Jamieson's "Ultimate MMA Conditioning" book, I'll focus on strength development and use that as a foundation when transitioning into Joel's routines for explosive power and explosive endurance.

_When?:
1/3/11: Currently at three days a week since I'm focusing on maximum strength (MWF). Initially, I started off at MF lifts, Tuesday Thursday were explosive develop days, and three days of training thrown in throughout the week. After two weeks of this, however, I was pretty burned out and decided to switch to three day lifts, cut the explosives for now, and train only a few hours.

_Recorded Stats as of 09/17/2010:
Height: 5'9
Weight:149lbs
Estimated Average Caloric Intake: Unknown
Resting Heart Rate: 90
Average Miles Run Per Week: 0
Current 3x5 Squat: 155lbs______________________350lbs :Goal
Current 3x5 Bench: 115lbs______________________305lbs :Goal
Current 3x5 Overhead: 50lbs___________________No goal
Current 1x5 Deadlift: 185lbs_____________________350lbs :Goal

_Recorded Stats as of 11/4/2010:
Weight:153lbs
Estimated Average Caloric Intake: Approx 2.3k - 2.6k
Resting Heart Rate: 64
Average Miles Run Per Week: 8
Current 3x5 Squat: 205lbs______________________350lbs :Goal
Current 3x5 Bench: 165lbs______________________305lbs :Goal
Current 3x5 Overhead: 100lbs___________________No goal
Current 1x5 Deadlift: 250lbs_____________________350lbs :Goal

_Recorded Stats as of 1/3/2010:
Weight:153lbs
Estimated Average Caloric Intake: Hopefully more than last stat recording
Resting Heart Rate: Don't know
Average Miles Run Per Week: Zero
Current 3x5 Squat: 250lbs______________________365lbs 1RM Goal
Current 3x5 Bench: 195lbs______________________305lbs :1RM Goal
Current 3x5 Overhead: 105lbs___________________180lbs :1RM Goal
Current 1x5 Deadlift: 325lbs_____________________400lbs :1RM Goal


[Previous conditioning entries: http://www.sherdog.net/forums/f49/law-bob-loblaws-brawl-blog-1416367]

Law Bob Loblaw
01-04-2011, 01:17 PM
_Week 10:
First week of the GOMAD diet



Monday:
Warm up:
Body Squat 155 x 10 =
Bar + Plates = 135 x 10 =
225 x 3 =

Squats: 250 x 5 = 1250
250 x 5 = 1250
250 x 5 = 1250
_Total: 3750

Bench:195 x 5 = 975
195 x 5 = 975
195 x 5 = 975
_Total: 2925

Deadlift: 325 x 5 = 1625 (PR+)

_Grand Total: 8300

StLRPh
01-04-2011, 02:09 PM
Are you on week 10 of SS right now?

Law Bob Loblaw
01-04-2011, 02:41 PM
Are you on week 10 of SS right now?

No, moreso week 10 since lifting in general. Initially I started with the basic conditioning classes offered by the gym, but after reading different authors I discovered there was a more efficient way to develop the tools I need rather than just grinding for two hours everyday.

For the training I mixed lifting with other conditioning works, but recently decided to switch goals temporarily and focus on strength. I've only been doing the actual three-days-a-week SS since beginning December.

StLRPh
01-04-2011, 02:55 PM
Are you in Phoenix? I used to live there and did a bit of MMA/BJJ training a few years back.

Good luck with the goals. The hardest part will be finding the balance b/t doing the training and recovering adequately.

Law Bob Loblaw
01-04-2011, 03:05 PM
Gracias. I live an hour south of Tucson near Tombstone.

How'd you enjoy your training? Most lifters turned MMA I've met seem to enjoy the cardio of it grappling.

StLRPh
01-04-2011, 03:09 PM
I'm more of a grappler turned lifter. I was incredibly skinny while doing sub wrestling (almost did a tourney at <160 at 6'4"). Decided that it took way too much time away from the family and that I'd enjoy focusing on getter stronger and larger :)

Law Bob Loblaw
01-04-2011, 04:18 PM
I'm more of a grappler turned lifter. I was incredibly skinny while doing sub wrestling (almost did a tourney at <160 at 6'4"). Decided that it took way too much time away from the family and that I'd enjoy focusing on getter stronger and larger :)

Similar story here: tired of being skinny so I decided to do something about it, that's why MMA training is taking a back seat to getting swole (is that cool to say on WBB?).

I think it was in your log I was reading that you did the Battle Ropes. I don't think people really appreciate the absolutely exhaustive nature of those ropes until they try them. For being so light they're devastating after ten seconds. I used to incorporate them into my explosives work, and grew to love them over time. They made me dry heave every other set.

Here's Brock Lesnar hitting the ropes for UFC Primetime:
http://i51.tinypic.com/14t21k9.gif

Law Bob Loblaw
01-05-2011, 12:25 PM
_Week 10:
First week of the GOMAD diet



Wednesday:
Warm up:
Body Squat 155 x 10 =
Bar + Plates = 135 x 10 =
225 x 3 =

Squats:
255 x 5 = 1275
255 x 5 = 1275
255 x 5 = 1275
_Total: 3825

OHP:
105 x 5 = 525
105 x 5 = 525
105 x 5 = 525
_Total: 1575

No time for Powerclean practice. Gym was full of New Years Resolutionaries.

_Grand Total: 5400

StLRPh
01-05-2011, 03:19 PM
Good job getting some work in. Don't worry about the New Year's people, they'll be gone next week :) Never done battle ropes, but I agree they seem like great ways to condition.