Upper accumulation week 3/3
-band pull aparts
185x2-heavier than i hoped
DB powercleans/JM presses
50lbs 3x70' walks
*good forearm pump
80lb sandbag loads to head height
Nice work man! Good volume and GPP stuff!
Way to be stepping to it dude.
The volume just keeps on accumulating man! You're really starting to build up a nice level of conditioning.
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My personal blog/website dedicated to giving answers on the age old question - how to escape the "rat race". I now play guitar for a living!
Boxing and lower workout tomorrow at overtime. Ill hit some GHRs up, i havent done them in forever. I get to be a corner guy for my mma instructor on feb 22. Ill mainly be along for the ride as more experienced guys will be coaching, fixin him up if needed but i thought it was cool he asked me.
some articles ive been reading
on speed training(40 yard)
blue collar strongman training
strength and flexibility for a fighter
i was helping my dad and neighbor move some tools and wood the other day and i was having a rough go at it. My big 3 have been going up but moving anything that isnt a bar or in a straight plane of motion(make sense?) is difficult. So ive been thinking about "functional training". Ive decided that functional training in my case is anything outside of major weightlifting movements. Things like strongman training and full body movements like olympic lifts on top of my powerlifting will be very beneficial to my overall beastlyness. So ive been doing some readin.
Last edited by slashkills; 12-16-2009 at 07:34 PM.
Great upper day bro.
I know what you mean about the whole "if it's not a barbell in a specific plane of motion, it's kinda hard" thing lol. It may weight the same or less, but it's different. Very cool about being a corner man, too. You the cut man? Haha, such a potentially nasty job lol.
I know what you mean about the functional strength thing too. I have noticed that the weights help though, because I had to move a heavy TV from my car to my room upstairs today and it was a lot easier than when I took it down the stairs before. Your MMA stuff should help and if you do GPP stuff, that will help too, like sandbag stuff. Keep up the good work and congrats on being in the corner for your instructor.
I knew about the cocaine in the original coca cola drinks but not the santa/rudolph spin, now that is interesting trivia.
The guy at my former gym was always huge but then he took up the strongman training at another facility, now he is a beast and attributes it all to the strongman stuff combined with regular lifting.
Gonna be checking those articles out, glad you posted 'em.
1 hour boxing-jump rope,agilty drills,shadow boxing, sparring, shadow boxing
notes:i can slip 1-2 punches but anymore and i look like an idiot and get popped.
lower accumulation week 3/3
*did these at gym then left cause it was packed
got home and did the rest
single leg squats(back foot elevated)
DB reverse lunges
Ghetto reverse hypers
Last edited by slashkills; 12-17-2009 at 06:54 PM.
Nice work man! Good volume and 185x5x6 is awesome! I'm going to do some light squatting tomorrow to see how the knee holds up.
Keep hanging tough with the sparring, session looks nice.
upper accumulation week 3/3
light static stretching
-52 total reps...has to be volume PR or something lol
bar x 10
-still weak as heck but 95 felt better than ever
Notes: honestly, i really did not feel like doin this today but i have boxing and conditioning tomorrow and i knew that if didnt do it today i wouldnt do it tomorrow or probably ever.
Great past couple sessions, bud.
Nice volume on the benching. I know what you mean about all the reps man, they suck. Good job getting the work in when you didn't want to. I'm about to go do that since I'll be shoveling snow tonight/tomorrow.
Props for staying on top of it all bro.
1 hour boxing class-head slips were awful today. I either dont move my head enough and get popped or go crazy and over extend to one side. I have to be smoother.
1 hour conditioning class-brutal as usual. Nothing new.
Drove on the highway for the first time last night. It was pretty sweet. Im sure ill think differently when i get caught in rush hour.
Last edited by slashkills; 12-20-2009 at 12:28 PM.
Nice MMA work and congrats on the driving. Rush hour isn't too bad, as long as you don't drive a manual.
lower accumulation week 3/3
*i dont know what any of the percentages are but im pretty sure they arent where they need to be.
50lbs x time in both hands
90lbs x time in both hands
kick boxing for 3*3min rounds
agility latter drills for 4ish min
Notes:im at my moms house today and i dont have dumbells or a rack so the only lower body stuff i could do are deadlifts. Ill be back at my dads tonight with my normal stuff so i might get some real work in. That was the last workout of the accumulation phase. Cant wait to start upping the weights a little. This high volume low weight stuff is mentally taxing.
Nice work man. I know what you mean about high volume. It isn't too bad to me, but it gets annoying with all of the sets and keeping track of them. Today is 10 sets of 3 for me, so that will get old remembering what set I'm on.
Good work, dude. The next phase is where it gets fun lol.
some more reads
gator-i think this will be near you. Dr. Yessis and others will be speaking
wish i was out near you cause i'd die to hear about that stuff
plyometrics-routine lay out and general info