_Law Bob Loblaw's Brawl Blog_
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, but am looking forward to the advice provided by WB.
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.
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.
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.
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:
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:
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:
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/la...-blog-1416367]