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- Thread starter Lord_Suston
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Lord_Suston
New member
yeah nice and easy days are long gone 
. Nothing like getting choked out after legs or trying for 1 leg takedowns. But I figure this way MMA will help my overall conditioning and get me used to having little oxygen and still being able to focus
. Nothing like getting choked out after legs or trying for 1 leg takedowns. But I figure this way MMA will help my overall conditioning and get me used to having little oxygen and still being able to focus
Lord_Suston
New member
2/17 Pectoral girdle/tris
Flat bench-145x15-up 10lbs, 230x10-up5lbs, 270x8-down 5lbs but better sets, 300 got first 4 then spotter helped just a little on rep 5, 270x6+2 got 6 reps clean then racked weight waited 20 sec and pushed out 2 more, 230x10 Very Hard
Incline Bench 175lbs 3x8 Really burnt but need to work pec minor and anterior delts
Decline Flyes 55's 2x10
Push press 160 3x10-fast but tough on stamina
Barbell Skullcrushers 3x10 with 65lbs- nothing impressive
That was it, all done in 40 minutes
Flat bench-145x15-up 10lbs, 230x10-up5lbs, 270x8-down 5lbs but better sets, 300 got first 4 then spotter helped just a little on rep 5, 270x6+2 got 6 reps clean then racked weight waited 20 sec and pushed out 2 more, 230x10 Very Hard
Incline Bench 175lbs 3x8 Really burnt but need to work pec minor and anterior delts
Decline Flyes 55's 2x10
Push press 160 3x10-fast but tough on stamina
Barbell Skullcrushers 3x10 with 65lbs- nothing impressive
That was it, all done in 40 minutes
Lord_Suston
New member
BAck and stuff 2/18
Lat Pulldowns (wide-underhand grip)- 140x10,170x12, 200x8* up15lbs, 220x6*up 10lbs, 200x8*, 170x12
Yate's rows 3x10 with 140* up 5lbs
Powercleans- 135x7, 160x5, 180x3*, 190x3*,200x3*
Shrugs 225x12, 275x12, 365 2x8
Db curls simultaneously- 30x10, 35x10, 40x10*, 40x10*-up on reps and weight
Lat Pulldowns (wide-underhand grip)- 140x10,170x12, 200x8* up15lbs, 220x6*up 10lbs, 200x8*, 170x12
Yate's rows 3x10 with 140* up 5lbs
Powercleans- 135x7, 160x5, 180x3*, 190x3*,200x3*
Shrugs 225x12, 275x12, 365 2x8
Db curls simultaneously- 30x10, 35x10, 40x10*, 40x10*-up on reps and weight
JKurz1
Banned
powercleans are more for delts, no? Yates row? Just an underhand str8 bar row? Where are the deads? lol.........
How about Deads 5 x 5
Yates - 3 x 10
lat pull 5 x 8-12
hypers w/ 25lbs x 3
dbell curls 4x10
Not trying to hyjack your sweet thread bro, just go back tomorrow and was looking for a little spice........
How about Deads 5 x 5
Yates - 3 x 10
lat pull 5 x 8-12
hypers w/ 25lbs x 3
dbell curls 4x10
Not trying to hyjack your sweet thread bro, just go back tomorrow and was looking for a little spice........
Lord_Suston
New member
My priority right now is upper back strength, hence a lot of pulldowns and yate's first then a heavy compound. Yate's is a barbell row with underhand grip, body at 45 degress, awesome for rhomboids IMO.
Powercleans hit the lower back just like deadz, just with more speed (clean and jerk hit the delts) I notice I can't go heavy on deads and squats every week, I get burnt out way to fast in the training cycle. Alternating help prevent overtraining and CNS burnout plus adds some major speed to my deadlifts.
In your case try Deadz 5x5,
Lat pulls 3x8 wrk sets,
2x8 or 3x8 Yate's rows
If your lower back isn't shot after that then go to hypers 2x15-20
Db curls 4x10 both arms at same time and back support for perfect form
Powercleans hit the lower back just like deadz, just with more speed (clean and jerk hit the delts) I notice I can't go heavy on deads and squats every week, I get burnt out way to fast in the training cycle. Alternating help prevent overtraining and CNS burnout plus adds some major speed to my deadlifts.
In your case try Deadz 5x5,
Lat pulls 3x8 wrk sets,
2x8 or 3x8 Yate's rows
If your lower back isn't shot after that then go to hypers 2x15-20
Db curls 4x10 both arms at same time and back support for perfect form
JKurz1
Banned
YOU are the boss bro....I'm on that in the am.........now I'm curious to your powercleans........from the floor, in one fluid motion, roll your wrists and to your delts, but leaving out the full pressing motion? Thanx bro.....If I can get a grasp of them, I'll hit'em instead of deadz.........every train 2x a day? Do any cardio? What are your current stats??
Lord_Suston
New member
Sometimes I train twice a day, actually today and sundays usually. I almost always do weights earlier than cardio; cardio=MMA+grappling so it is very taxing on body and would detract from weightlifting.
Powercleans are from the floor, pull to knees with moderate speed, then I explode from knees to sternum and the bar travels to my delts, that is when i start the flip of my hands to let the bar genlty land on ym delts. no pressing though
Current stats 5'7" Weight 197-205 lifts; Bench 340 in comp RAW, deadlift 545 RAW, Squat 415x5 RAW
Powercleans are from the floor, pull to knees with moderate speed, then I explode from knees to sternum and the bar travels to my delts, that is when i start the flip of my hands to let the bar genlty land on ym delts. no pressing though
Current stats 5'7" Weight 197-205 lifts; Bench 340 in comp RAW, deadlift 545 RAW, Squat 415x5 RAW
Lord_Suston
New member
Grappled and stuff- 45 minutes, just drilled on takedowns, closing ranges with strike to takedowns. Drilled on counters and submissions/chokes. Good day, new gym had good amount of room and is free, only problem was the gym members were watching the whole time as we were beating the shit out of each other, no volunteers though 
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