Slashkills Quest for Dominance

[slashkills]

Hey guys, im ryan. My routine is a little bit of everything but i think it will work well for my goals of becomming a powerlifter and a fighter. Ive been weightlifting since January 09 and training mma since august of 09.


routine
mon: Matt rhodes for squat/deadlift
tue: mma/conditioning
wed: ME Bench
thur: mma/conditioning
fri: mma/conditioning
sat: Plyos or DE work possibly mma some times
sun: off



current PRs

squat: 245
bench: 210
deadlift: 305 all time and 285 max recently
OH press: 95lbs

for 531 cycle
bench 190
OH Press 80


other stats
height: 5'8"
weight: 152lbs

Goals by jan 1, 2010
bench: 235lbs
squat: 265lbs
deadlift: 350lbs
military press: 135lbs

[slashkills]

Playing catch up in here

ME Squat 9/21

free squat
135x8
185x3
205x3
225x2/3 1rep PR!
185x7-2rep PR!

goodmornings from pins
135x5
155x5
185x0 wasnt gonna happen

DB lunges
30lbsx20 ea. leg

Notes: decent work out. I felt like doing it tonight instead of tomorrow cause its raining out tonight so im bored inside. Plus i felt great cause Da bears pulled off the upset over Pit.

9/23 mma
1 hour boxing class-i need to work on my transition from hook to upper cut with my lead arm. Im to slow. Also my upper cut and hook defense could be better.

10min ss jog on treadmill

[slashkills]

week 1 wave 1

bench
135x10
145x5(75%)
155x5(80%)
165x7(85%) possibly 2rep PR

2 board bench
155x3x5

DB Bench
30x3x10

DB Rows
50x2x12

Notes: Does this look right? Does anyone else notice that their sticking point is different on max attempts compared to rep work. When im doing a single my sticking point is on my chest or near it. On rep bench its towards lock out.

Also i just got my drivers permit today. I have been waiting forever.

[Drew92]

Notes: Does this look right? Does anyone else notice that their sticking point is different on max attempts compared to rep work. When im doing a single my sticking point is on my chest or near it. On rep bench its towards lock out.

Also i just got my drivers permit today. I have been waiting forever.

I take it your just trying to get your max bench up and your sticking point is your chest on max attempts. I would think it would be more beneifical to do full range of motion close grip over two board normal bench. I read in the powerlifting section you wear a belt...what lifts do you use it on and how much do you think it helps? By the way good job getting your permit its pretty cool to be able to drive around when ever you want when you get your licence.

[slashkills]

I wear a belt occasionally when i get to about 90%+ on squats and deads. It may add 5-15lbs to my lift depending on where my back strength is. I found that when my back strength was a weak link in my squats that a belt helped. When my back got caught up the belt didnt help much. I wear it mainly to support my back if i get stapled or if my form falls apart on a heavy lift.

[gatorman2k6]

Workout looks fine. I thought your reps were a little low on the rep out set, but I noticed you were using the tougher percentages. From what I've read from the 5/3/1 manual and the Q and A, just monitor your reps and if you just hit the prescribed amount, switch to the easier percentages. Good work though.

[jbrin0tk]

I think the reason the sticking point is different on a max lift vs. a rep out is because a rep out requires more endurance, whereas a single requires the brute strength. If it's too heavy for you, most times it won't move far (i.e. stuck off the chest), but if it's something you are repping out, it's obviously not too heavy for you and your triceps will probably tire out before your shoulders/pecs, thus making it harder to lock it out. I agree with Gator on the last set reps being a little low. You should think maybe about lowering your training max a little more. I think I got 13 on a 5+ set once, and I had great success with the program in terms of rep strength and maximal strength. Good work, though, Slash.

[slashkills]

I actaully upped the weight 5lbs on my working sets today from what they actually should have been. That may have been why i didnt get more. Ill try next week and if i still dont rep more ill lower my training maxes. My endurance also sucks because i never really did a lot of rep work.

1 wave= 1 week correct? so if i stick with these percentages next week will be 80% 85% 90% for sets of 3.

[brihead301]

New journal huh? Nice lifting so far. Surely training with Rhodes is gonna get you strong as hell man!

[gatorman2k6]

I actaully upped the weight 5lbs on my working sets today from what they actually should have been. That may have been why i didnt get more. Ill try next week and if i still dont rep more ill lower my training maxes. My endurance also sucks because i never really did a lot of rep work.

1 wave= 1 week correct? so if i stick with these percentages next week will be 80% 85% 90% for sets of 3.

Yep, those percentages are correct. Yeah, I wouldn't change what it says to do, or else you will stall a whole lot faster.

[Coke]

Good luck with the new plans...you got a lot going on and will be a monster at this rate.

[slashkills]

New journal huh? Nice lifting so far. Surely training with Rhodes is gonna get you strong as hell man!

Im not training with rhodes im using his raw squat routine. Hopefully ill get strong as hell any ways.

coke-thanks for stopping in man i appreciate it

gatorman-ok thanks. I did the math in my head as i was working out and if you didnt know, i suck at math. I checked my numbers afterwords and they were all 5lbs over.

[slashkills]

Some things to help my shoulder before working out
-dislocates
-band traction
-external/internal rotations
-push ups with closed fist and fingers pointed in

gatorman-you recommended i do dips on my bench and shoulder day but i did 2 on my bench day and they are really rough on my shoulders right now. I will have to find something else for a while. Military press tonight

[slashkills]

MMA

1 hour mma class- worked on shooting and takedowns. i broke my little toe. ouch.

i was busy last night so ill do military press now. no DE work today

[slashkills]

ME Squat-3RM day

free squat
135x8
155x3
185x3
205x3

sumo deads
135x10
185x10
225x7-held last rep for roughly 30secs at top
225x1-held for max time roughly 30secs

band leg curls
bw x 2x alot

stair runs x enough to have me sucking air

Notes: Reasons for no PRs include allergies from big temp drop last night,my broken pinky toe is distracting, and no pre-wo meal. I never really eat before my workouts. When i work out most of the time its right when i get home from school at 4:00 and my lunch is at 10:30. My past two squat workouts where right after school but the only thing different was a pre-wo meal about 30min before and the varied ME attempts each week prior. Just some things for me to keep in mind.

[gatorman2k6]

Good work man! I know what it's like to feel sick and still work out....it sucks. Keep up the good work!

[Coke]

Glad to see you're being a trooper dude, no joke.

[jbrin0tk]

Crazy that you eat lunch at 10:30. Good work though, man. Hope you feel better soon.

[slashkills]

Good work man! I know what it's like to feel sick and still work out....it sucks. Keep up the good work!

Glad to see you're being a trooper dude, no joke.

Crazy that you eat lunch at 10:30. Good work though, man. Hope you feel better soon.

thanks guys, i appreciate it. Ive been eating lunch at about ten for three years so you get used to it. I just have to start eating 30min before my workouts after school.

Lower acc. work

GHR
bwx12
bwx2x8

DB lunges -ss- 45degree back extensions
30lbsx10ea leg/ bw+25x12
repeat 3x
-not a killer superset but i was running short on time before boxing so i had to hurry up

MMA
-hour and fifteen min boxing class. Mostly cardio and combo work today. Nothing new. We did 3 3min rounds of jump rope to open class followed by 2 3min rounds of shadow boxing 2 3min rounds of jump rope. Then for the last what ever amount of time we had left we did sparring and every two mins we had to do sprawl and do ten push ups. Two guys threw up and im proud to say im not one of them. I saw the first guy barf and im like **** im next.

[gatorman2k6]

Nice work man! Your conditioning must be getting amazing with the workouts and MMA stuff.

[brihead301]

MMA

1 hour mma class- worked on shooting and takedowns. i broke my little toe. ouch.

i was busy last night so ill do military press now. no DE work today

Ya man, just training for MMA is painful even if you don't even fight. I f*** stuff up all the time. Learning takedowns and getting taken down, sparring, rolling, submissions,etc...it all takes a toll on your body. I love it though, but I feel like an old man sometimes after some sessions.

[slashkills]

week 2 wave 2 bench

bench
135x10
150x3 (80%)
160x3 (85%)
170x7 2rep PR (90%)
155x5

incline bench
95lbsx3x8

DB Rows
30lbsx12
50lbsx2x10

light band tricep press downs x a lot

DB Curls
30lbsx2x10

[jbrin0tk]

Good work, dude. Bench is looking strong.

[slashkills]

Nice work man! Your conditioning must be getting amazing with the workouts and MMA stuff.

thanks dude! my conditioning is getting there. Having good conditioning feels great

Ya man, just training for MMA is painful even if you don't even fight. I f*** stuff up all the time. Learning takedowns and getting taken down, sparring, rolling, submissions,etc...it all takes a toll on your body. I love it though, but I feel like an old man sometimes after some sessions.

I hear that

Good work, dude. Bench is looking strong.

thanks J!

I had wicked DOMS last week after benching and i can tell im going to be sore as a M***** F***** tomorrow again. Im not used this kind of volume so its brutal for me.

[Coke]

Fine upper body day bro...your demeanor and confidence will be off the chain with the continued MMA work.