Rehab journal [Forum Archive]

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Rehab journal

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Posted by: fUnc17

For the past 3 months I have been training in MMA, but havent touched weights. Basically my injury mind fucked me and I was in complete dissarray, and really had no idea how to cure the physical problems I have.

After weeks and weeks of research, seeing chiropractors, PT's...etc, I finally nailed it and am on my way to fixing my postural problems and muscular imbalances, as well increasing my joint health.

The workout:

Foam roll
Dynamic warmup including Joint "circles"
Glute activation
KB snatch
Chins
KB front squats
Reverse Hypers
Cable rows
DB chest fly stretch
Static stretching of hamstrings, hip flexors, calves, ankles and neck

I will slowly progress into full workouts once I feel I have proper mobility in my joints

Posted by: fUnc17

Yesterday's workout

Foam roll
Dynamic warmup
Glute activation

KB snatches - 3x10/55lbs
Chins - 30 total/bw
KB front squats - 3x8/16kg
Reverse hypers - 3x12/20lbs
Cable rows - 3x12/70lbs
DB Chest fly stretch - 3x30s holds/20lb DB's

Stretch

Great workout, I supersetted the snatches and the chins to see where my conditioning is at. Its pretty bad but i nailed 30 reps of pullups after 30 reps of snatches, needless to say my lats and entire upper back was pumped like no other. KB front squats were a first in this program, felt like my glutes were doing most of the work and focused on a full ROM and a glute squeeze at the top

next w/o will be fri, will possibly add some GHR's in next week

On a mon/wed/fri schedule

Posted by: fufu

Good stuff.

btw, where did you get your KB's and how much were they?

Posted by: fUnc17

Quote:

Originally Posted by fufu

btw, where did you get your KB's and how much were they?

www.dragondoor.com not sure how much they were total

Posted by: fufu

Been competing at all?

Posted by: fUnc17

Nope, im in the middle of switching to a bigger BJJ/muay thai school, i pretty much dominate all the blue belts in my school and im still a white belt. So when its time for a competition im going to be a top contender for sure in my weight class

Posted by: fUnc17

Todays workout

Foam roll
Dynamic warmup
Glute activation

KB snatches - 3x10/55lbs
Chins - 30 total/bw
KB front squats - 3x8/16kg
Reverse hypers - 3x12/20lbs
Cable rows - 3x12/70lbs
DB Chest fly stretch - 3x30s holds/20lb DB's

Stretch

solid workout, gunna add some KB RDL's next week

Posted by: P-funk

looks good. do you ever do KB swings? They are also really good.

Posted by: fUnc17

Quote:

Originally Posted by P-funk

looks good. do you ever do KB swings? They are also really good.

sure do, i use them as part of my glute activation

Posted by: fUnc17

Todays workout

Foam roll
Dynamic warmup
Glute activation

KB snatches - 3x10/55lbs
Chins - 30 total/bw
KB front squats - 3x8/16kg
Reverse hypers - 3x12/20lbs
Cable rows - 3x15/70lbs
DB Chest fly stretch - 3x30s holds/20lb DB's

Stretch

ballin'

Posted by: fyredup1286

Quote:

Originally Posted by P-funk

looks good. do you ever do KB swings? They are also really good.

HAHA!....yo remember wut i did wit the kettlebells in ur basement....swingin em nd throwin ur body...is that wut hes talkin bout?!!??!?! LOLOLOL...haha

Good to see u back into it man...keep werkin hard.

Posted by: fUnc17

Todays workout

Foam roll
Dynamic warmup
Glute activation

KB snatches - 3x10/55lbs
Chins - 35 total/bw
KB RDL's - 3x5/16kg
Reverse hypers - 3x12/20lbs
Cable rows - 3x12/80lbs
DB Chest fly stretch - 3x30s holds/20lb DB's

Stretch

Dunno bout the RDL's just yet. After i did them, my hamstring behind my knee felt very tight so i stretched it.

I ended up bangin a girl in the back of my truck so of course somethin had to happen, my glutes cramp up real bad cuz of the angle and knees startin buggin. Might leave the RDL's out for another week. whateva, she didnt seem to mind about my increased glute strength

Posted by: fUnc17

edit - ^^^ Yesterdays workout, next workout is Sat

Posted by: fyredup1286

Quote:

Originally Posted by fUnc17

Todays workout

Foam roll
Dynamic warmup
Glute activation

KB snatches - 3x10/55lbs
Chins - 35 total/bw
KB RDL's - 3x5/16kg
Reverse hypers - 3x12/20lbs
Cable rows - 3x12/80lbs
DB Chest fly stretch - 3x30s holds/20lb DB's

Stretch

Dunno bout the RDL's just yet. After i did them, my hamstring behind my knee felt very tight so i stretched it.

I ended up bangin a girl in the back of my truck so of course somethin had to happen, my glutes cramp up real bad cuz of the angle and knees startin buggin. Might leave the RDL's out for another week. whateva, she didnt seem to mind about my increased glute strength

still got ur game i c man...haha good 4 u bro...

Posted by: fUnc17

Todays workout

Foam roll
Dynamic warmup
Glute activation

KB snatches - 3x10/55lbs
Chins - 35 total/bw
KB front squats - 3x8/16kg
Reverse hypers - 3x12/30lbs
Cable rows - 3x15/70lbs
DB Chest fly stretch - 3x30s holds/20lb DB's

Stretch

Just downloaded 2 Pavel books. Super Joints, and relax into the stretch. Both look like good reads, also got a freebie Poliquin book. If I only had time to read all this shit

Posted by: fUnc17

Todays workout

Foam roll
Dynamic warmup
Glute activation

KB snatches - 3x10/55lbs
Chins - 35 total/bw
Reverse hypers - 3x12/30lbs
Cable rows - 3x15/70lbs
DB Chest fly stretch - 3x30s holds/20lb DB's

had to cut it short today, forgot to post in here the last week. I've been in these books alot, super joints is fucking amazing. I do a short dynamic workout everyday when i wake up, warm my joints up and i feel like im 10 years younger. The stretches are really great too, finally I am getting somewhere, I should be doing real workouts soon.

I also joined a new BJJ/muay thai school today. This place is HUGE, and there is lots of talent. Can't wait to get in there and show what I got

Posted by: P-funk

what book?

Posted by: fUnc17

Quote:

Originally Posted by P-funk

what book?

Super Joints by Pavel
Relax into stretch by Pavel

Posted by: P-funk

Quote:

Originally Posted by fUnc17

Super Joints by Pavel
Relax into stretch by Pavel

I get those at amazon? Or dragondoor.com?

Posted by: fUnc17

Quote:

Originally Posted by P-funk

I get those at amazon? Or dragondoor.com?

I got them at dragondoor

Posted by: fufu

This journal inspires me to start back up with Yoga. Before you mentioned you were going to do it. Did you ever end up trying it?

Posted by: fUnc17

Quote:

Originally Posted by fufu

This journal inspires me to start back up with Yoga. Before you mentioned you were going to do it. Did you ever end up trying it?

Nope, I wish I did. Although my friends father's best friend just finished writing a Yoga book, I read bits and pieces and tried alot of what he recommended, pretty amazing stuff

Posted by: fufu

Yes. What I plan on doing is taking some more classes and just write down what I did when I get back home, then just do them from my house or the gym.

Posted by: fUnc17

Quote:

Originally Posted by fufu

Yes. What I plan on doing is taking some more classes and just write down what I did when I get back home, then just do them from my house or the gym.

The house is a safer bet, I wouldn't want to be interrupted when I'm in a pretzel

Posted by: fufu

Quote:

Originally Posted by fUnc17

The house is a safer bet, I wouldn't want to be interrupted when I'm in a pretzel

lol, good point. Alot of those poses can be pretty silly looking to the average eye. Yoga is always a great way to deload. That is where a class would come in handy, more organized and fast paced. Keeps the muscles loose and activated, plus those isometrics can be a good workout w/o too much tax on the CNS.

Posted by: P-funk

Quote:

Originally Posted by fUnc17

I got them at dragondoor

thanks, I have noted them on my book list of things to pick up.

Posted by: fUnc17

Today's workout

Warm up

Swings - 2x20/53lbs
1 Arm snatch - 2x10/72lbs each arm
Chins - 45 total/bw
Roman chair situps - 2x10/bw with stretch at the bottom
Pistol box squats - 5xeach leg, 12" box
1 arm pushups - 5 each arm
1 arm 1 leg pushups - 2 each arm

stretch

I got the naked warrior DVD for xmas, I've read the book but seeing it on DVD is a much different experience. You don't catch the little details in the book, and they are emphasized in the DVD. I also got 3 other Pavel DVD's, i'm absolutely addicted to his material

Posted by: fufu

Lot's of chin ups you got there. What are Roman chairs?

Posted by: fUnc17

Fufu - roman chair situps are the opposite of hyperextensions, http://www.building-muscle101.com/im...ir_sit_ups.jpg

I do them with a full stretch at the bottom

Todays workout

Warm up
Split Snatches - 2x5/53lbs each arm
Chins - 45 total
Roman chair situps - 3x10/bw
Fist pushups - 50 total

stretch

Short lil workout, took about 25min. Everything was done with 20s RI, Split snatches were pretty difficult, but I should have used the 72lb KBs

Posted by: P-funk

I would be careful with the roman chair sit up...lots of pull on the hip flexors there and hyperextension of the spine....especially coming from the back problems you have had this year.

Posted by: P-funk

do you have a full set of KBs in your basement?

Posted by: fUnc17

Quote:

Originally Posted by P-funk

I would be careful with the roman chair sit up...lots of pull on the hip flexors there and hyperextension of the spine....especially coming from the back problems you have had this year.

I am loose enough to do them, they can either be the greatest thing in the world or the worst. Hyperextension of my spine has really helped my posture, makes me stand much taller. I do them at different pivot points to emphasize a certain portion of the spine

I have the 35lb KB's, 53lb KB's, and 72lb KB's. and also one 16kg bell.

Posted by: fUnc17

Todays workout

foam roll + dynamic warm up

1 arm KB snatch - 40 total reps/53lb KB
Pullups - 25/bw +25lbs, 5/bw
Chest DB Fly stretch - 3x30s holds/20lb DB's
Trap raises on bench - 3x15s holds/10lb DB's
KB front squats - 35lbs/3x5
Reverse Hypers - 2x10/20lbs
Roman chair situps - 2x10/bw

stretch

Great workout, made good time and was focused entirely on each rep. I had a redbull pre workout. I have a great PWO high right now.

As far as my condition is concerned, my lordorsis has greatly improved as well as my kyphosis. Although my kyphosis needs more work, my posture is much much better, and I stand taller.

I am now doing a 15min workout upon waking up, warming up all my joints. Off days its all foam rolling, stretching, and posture work.

EDIT: Also worked with the coc finger grippers #3 and #4.

Posted by: fufu

Looks like you got things pretty well figured out.

Posted by: AKIRA

I cant believe I never looked into this journal.

Lots of odd, yet interesting shit going on. Ive never used KBs.

What is glute activation? I saw you tell P that you use KBs for it, but I am at a loss.

I remember you having some problems with your back some time around my problems. I still static/active stretch my lower body, but now I am able to do some light lower workouts. How long will you have to do these? Are there visible changes in your body? Putting on mass/losing mass?

Posted by: fUnc17

Quote:

Originally Posted by AKIRA

I cant believe I never looked into this journal.

Lots of odd, yet interesting shit going on. Ive never used KBs.

What is glute activation? I saw you tell P that you use KBs for it, but I am at a loss.

I remember you having some problems with your back some time around my problems. I still static/active stretch my lower body, but now I am able to do some light lower workouts. How long will you have to do these? Are there visible changes in your body? Putting on mass/losing mass?

Glute activation is warming up the glutes and making sure they are firing properly before exercise.

I do KB swings sometimes to activate my glutes. If you think this stuff is interesting, I have a ton more crazier shit to play with once I get things sorted out.

How long I will b doing these, not really sure. When I am confident that my posture is where it should be I will start with more intense shit. I can do squats, but I won't touch a deadlift yet. I've been losing mass, that I don't really care about. I mean sure no one wants to see themselves shrink but now that I know whats going on with my body and how to fix it, gaining back lost mass is not a top priority of mine. When I begin my regular workouts, the mass will come back very quickly.

Posted by: fUnc17

Todays workout

foam roll + dynamic warm up

1 arm KB swings - 50 total reps/53lb KB
Pullups - 25/bw +25lbs, 5/bw
Dips - 2x10/bw
Chest DB Fly stretch - 3x30s holds/20lb DB's
Trap raises on bench - 3x15s holds/10lb DB's
KB front squats - 35lbs/3x3
Reverse Hypers - 2x10/20lbs
Roman chair stretches

stretch

Pretty low energy workout. Woke up late, had a small meal and didnt eat much today. My sleep cycle is pretty fucked up, i've been working on correcting it. Bed by no later than 11PM from now on except weekends

The swings fucked me up pretty bad, i was huffing and puffing like a little girl. I have plenty of room to improve on my conditioning.

P.S. I start my new thai/BJJ gym next monday! I am doing 1 day of muay thai, 1 day of gi grappling and 1 day of no gi grappling. The gym looks sick, I cant wait

Posted by: fufu

Got a website for that gym?

Posted by: fUnc17

http://www.fmacworld.com/site/view/2...d=cs9tqt3i8unp

Posted by: fufu

Wow, looks like a great place. The nearest place to me is just like a 40x20 foot room with storage rooms.

Posted by: fUnc17

Todays workout

foam roll + dynamic warm up

1 arm KB clean - 25 total reps/53lb KB
Pullups - 20/bw +25lbs
Chest DB Fly stretch - 3x30s holds/20lb DB's
Trap raises on bench - 3x15s holds/10lb DB's
KB front squats - 35lbs/3x3
Reverse Hypers - 2x10/20lbs

stretch

Very good workout. High energy. My squat ROM is improving greatly, i think the warmups and my stretching are the reason why.

Pullups were a bitch today, not sure why. Maybe the cleans had something to do with it. Weird, because I have less trouble with pullups after snatches than I do with cleans. Then again, it is the end of the workout week, so 2 days of rest will do me good.

Posted by: fUnc17

Todays workout

foam roll + dynamic warm up

1 arm KB snatch - 50 total reps/53lb KB
Pullups - 30/bw
Chest DB Fly stretch - 3x30s holds/20lb DB's
Reverse Hypers - 2x10/20lbs

stretch

Posted by: fUnc17

Todays stretching

foam roll

RKC hip flexor stretch - 6 sets/30s each hold
Lying quad stretch - 6 sets/30s each hold
Lying hamstring stretch - 6 sets/30s each hold
Halo's - 8kg Kettlebell/10 reps total
Reverse lunges with holds - 3 sets/10s each hold
Pullup bar stretching

2nd BJJ class at my new school tomorrow. First class was good, different but good. Muay thai starts next week

Posted by: Squaggleboggin

This stuff is great. It definitely coalesces well with my style. I like it (obviously).

For how long have you been practicing muay thai (and did I see brazilian jiu jitsu there as well)? I hope to begin in the somewhat near future. I should lose some weight first, though.

Posted by: fUnc17

Quote:

Originally Posted by Squaggleboggin

This stuff is great. It diefinitely coalesces well with my style. I like it (obviously).

For how long have you been practicing muay thai (and did I see brazilian jiu jitsu there as well)? I hope to begin in the somewhat near future. I should lose some weight first, though.

Thanks.

I've trained BJJ for 6 months and am close to getting my blue belt, IMO i should have it already but since I just switched schools I'll be waiting a bit longer which i don't mind. Most guys dont have their blue belt for 1-2.5 years

MT i am just starting this week.

I would give BJJ a try, its a intense workout thats very unconventional. You'll definately drop some weight

Posted by: fufu

Grappling is so damn tiring. I get spent so fast. I thought my conditioning was decent too. Although my technique is horrible so I am probably expending a ton of energy where I don't need to. I've learned to relax a bit.

Posted by: Squaggleboggin

Quote:

Originally Posted by fUnc17

In your opinion, is it possible to progress at a reasonable rate with BJJ while simultaneously effectively strength training? I'm not sure I could give up lifting. Also, what do you generally look for in an instructor? How do you know if you'd learn well from the people who teach you? Or is it pretty easy to tell once you meet them?

Posted by: fUnc17

Quote:

Originally Posted by Squaggleboggin

Depends entirely on your ability to recover, what your schedule looks like, and if your diet is structured properly according to what your doing.

It all depends what you need work on. For instance, when I began BJJ I was stronger than anyone in the gym, I could outmuscle every white belt and even a couple of blues. But the higher ranked blue belts would kick my ass every time because my conditioning sucked, my flexibility was horrific, and my technique wasnt there yet.

Obviously in my situation it would be silly to try to increase my power/strength because all the other variables were lagging behind. So i worked on conditioning and flexibility as my #1 priority and kept a maintenance level of strength.

So yes, it is absolutely possible to make strength gains, you will not get weaker or smaller by rolling. You will be much much stronger and more in control of your body

As far as instructors, I should know I just switched. Just make sure it is a legit business and they are dependable and convenient. That is the most important IMO. You can have the best instructor in the world but if they dont show up whats the point?

Posted by: fUnc17

Quote:

Originally Posted by fufu

Grappling is so damn tiring. I get spent so fast. I thought my conditioning was decent too. Although my technique is horrible so I am probably expending a ton of energy where I don't need to. I've learned to relax a bit.

Relaxing is key. Going balls to the walls will leave you spent and defenseless. Often times when I roll against one of my boys (hes about 260lbs, jacked) I just let him sit in my guard and tire himself out (hes new). He tries to muscle me around and it simply doesnt work against someone with as little as 6months experience

Posted by: fUnc17

Todays workout

foam roll
warm up

Circuit A
KB suitcase DL x 3 L/R -
KB snatch x 3 L/R
KB swings x 8 (2 handed)
Med ball pass against wall x 5

Did that for 3 rounds with the 53lb KB, no rest.

Shadow boxed for 2min

Circuit B
KB cleans x 5
Pullups x 4
Dips x 5

4 rounds no rest, cleans were done with the 53lb KB as well

stretch

done. Going to see an ART specialist today, I cant wait!

Posted by: fUnc17

Todays workout

foam roll
warm up

Circuit A
KB suitcase DL x 3 L/R -
KB snatch x 3 L/R
KB swings x 8 (2 handed)
Med ball pass against wall x 5

Did that for 4 rounds with the 53lb KB, no rest.

Shadow boxed for 2min

Circuit B
KB cleans x 5
Pullups x 4
Dips x 5

4 rounds no rest, cleans were done with the 53lb KB as well

stretch

I swear, the past 2 times I did this circuit, I walked out of my gym with a throbbing erection. I am addicted to circuit training now, I love how I feel when I'm done. Fuckin awesome.

Went for my 2nd ART session today. 1 word - incredible. The doc said after a few more visits I'll be good as new. I already have a enormous ROM change, it was like magic.

Posted by: fyredup1286

U ever goin back to power liftin, or u just stayin with this due to ur back?

Posted by: fUnc17

naaa im done with "powerlifting". I'm going to still be doing 2 strength workouts per week when I am up and running

Posted by: fyredup1286

so no more mass routines, ur not gettin UGE no more?...haha...jk. just madd strength.

Posted by: fUnc17

Todays workout

foam roll
warm up

Unilateral KB RDL - 53lbs/5x5 RI = 15s
KB Front squats - 2x53lbs/3x3 RI = 45s
Chins - +25/25 total reps
Dips - +25/3x8
Rollouts - 8,8

stretch

Simple workout. RDL's went great. I didn't lose my balance one time, focused on driving the hips thru and tensing the glutes/abs. After the first set I felt like I didn't even do anything, I didnt break a sweat until the front squats. Conditioning has improved, we'll see how much tonight @ BJJ

Posted by: fufu

Nice workout.

Hey, when you "upgrade" your belt in BJJ, do you have to compete to do it?

Posted by: fUnc17

Quote:

Originally Posted by fufu

Nice workout.

Hey, when you "upgrade" your belt in BJJ, do you have to compete to do it?

You get tested

Posted by: fUnc17

Strength

foam roll lats, glutes, and hip flexors
warmup

KB split snatch - 3x3/53lbs

BB Deadlift - 3x3/225lbs

DB rows - 3x8/70lbs
Chins - 20/bw + 25lbs
Seated CG cable rows - 2x10/70lbs
Double KB push press - 3x5/53lbs each hand

stretch
grippers

Ok say i wander into my gym this morning and there happened to be 315 on the bar from my brother deadlifting. SO anyway, i decide what the fuck give it a shot. Do a couple single leg glute bridges to warm up, tighten up and ripped the bar off the floor easy as hell.

I feel comfortable deadlifting now so I went light, drove the hips. Low reps and low volume. Do this for a few weeks, build up some flexibility and then start adding weight.

Split snatches were brutal as always

Posted by: fUnc17

Strength

foam roll lats, glutes, and hip flexors
warmup

KB split snatch - 3x3/53lbs

1-leg RDL - 4x5/53lbs each hand
DB rows - 3x8/70lbs
Chins - 20/bw + 25lbs
Seated CG cable rows - 2x10/70lbs
Double KB push press - 3x5/53lbs each hand

stretch

great workout.

my left hip flexor is agitating me. It seems i stretch it, and it doesnt stretch out. my right side is much more flexible. Funny because my left ankle has been acting up recently, wonder if its related. Gunna check with the chiro tomorrow, i know something is up.

Posted by: fUnc17

Strength

foam roll lats, glutes, and hip flexors
warmup

KB burpee clean - 3x3/53lbs

KB Front squat - 4x5/53lbs each hand
Renegade KB rows - 3x8/53lbs each hand
KB High pulls - 4x5/53lbs
1 arm DB bench - 1x8/80lbs, 2x8/70lbs
KB Windmill - 3x5/35lbs
Ab Rollouts

stretch

First time doing burpee cleans. Suprisingly very easy, focused on sprawling, recovering and cleaning as quick as possible. The high pulls/1 arm db bench combo was rough. The windmills are awesome, gunna build up my strength in this exercise.

Posted by: fufu

Find anything out about that hip flexor?

Posted by: fUnc17

Quote:

Originally Posted by fufu

Find anything out about that hip flexor?

Yea. doc said my entire left side is tight. Much tighter than my right, huge difference. Starts in my calves, goes to my IT band, hip flexors, quads and hammies. My tight calf was what was causing my ankle pain and the IT band tightness which in turn causes other problems. SO now i am stretching the christ out of my left calf and entire left side and hoping to loosen up some, which I have

Posted by: fufu

Good stuff.

Can you think of anything specific that would make it tight?

Posted by: fUnc17

Quote:

Originally Posted by fufu

Good stuff.

Can you think of anything specific that would make it tight?

Yea, sitting is a big reason why. Sitting is not good at all

Posted by: fufu

Quote:

Originally Posted by fUnc17

Yea, sitting is a big reason why. Sitting is not good at all

True fucking story. It makes sense that my glute/IT band tightness started once I got back to school.

Posted by: fUnc17

Conditioning

foam roll
warm up

Circuit A
KB suitcase DL x 3 L/R -
KB snatch x 3 L/R
KB swings x 8 (2 handed)
Med ball pass against wall x 5

Did that for 4 rounds with the 53lb KB, no rest.

Shadow boxed for 2min

Circuit B
KB cleans x 5
Pullups x 4
Dips x 5

4 rounds no rest, cleans were done with the 53lb KB as well

Posted by: fUnc17

Strength

foam roll lats, glutes, and hip flexors
warmup

KB split snatch - 3x3/72lbs

BB Deadlift - 3x5/235lbs
Chins - BW + 53lbs/10, BW + 25lbs/10
Double KB push press - 4x5/53lbs each hand
KB Renegade rows - 3x8/53lbs
KB Turkish get up - 3x3/53lbs
Roman chair situps - 2x8/bw

stretch

Split snatches were easier than I thought they'd be, but still had me panting pretty heavy. Good workout

Posted by: fUnc17

Strength

foam roll lats, glutes, and hip flexors
warmup

KB burpee clean - 3x3/53lbs

BB Back squat - 3x5/225lbs
DB Rows - 3x8/80lbs
KB High pulls - 3x8/53lbs
BB Bench- 2x3/225lbs
KB Windmill - 3x5/35lbs

stretch

Posted by: fUnc17

Conditioning

foam roll
warm up

Circuit A
* One-minute of heavy bag work
* One-arm KB Clean and Push Press 10 reps l,r

* One-minute of heavy bag work
* One-arm KB Snatch 10 reps l,r

* One-minute of heavy bag work
* One-arm KB Swing 10 reps l,r

* One-minute of heavy bag work
* One-arm KB Clean 10 reps l,r

RI = 20s between each sequence

Circuit B
KB cleans x 3
Pullups x 3
Dips x 4

5 rounds non stop, with the 53lber

stretch

I was going balls out on my thai bag, first 30s alternating kicks and the last 30s was balls out on the bag as hard and fast as possible.

Posted by: fUnc17

Strength

foam roll lats, glutes, and hip flexors
warmup

KB split snatch - 3x3/72lbs

KB 1 Leg RDL - 5x5/53lbs each hand
Chins - BW + 53lbs/10, BW + 25lbs/10
Double KB push press - 5x5/53lbs each hand
KB Renegade rows - 3x8/53lbs
KB Turkish get up - 3x3/53lbs

stretch

Posted by: fUnc17

Strength

foam roll lats, glutes, and hip flexors
warmup

KB burpee clean - 3x3/53lbs each arm

KB Front squat - 5x4/53lbs each arm
KB Renegade Rows - 3x8/53lbs
KB High pulls - 3x8/53lbs
DB 1 arm Bench- 3x8/80lbs
KB Windmill - 3x3/53lbs

stretch

Posted by: fyredup1286

Quote:

Originally Posted by fUnc17

Strength

foam roll lats, glutes, and hip flexors
warmup

KB split snatch - 3x3/72lbs

BB Deadlift - 3x5/235lbs
Chins - BW + 53lbs/10, BW + 25lbs/10
Double KB push press - 4x5/53lbs each hand
KB Renegade rows - 3x8/53lbs
KB Turkish get up - 3x3/53lbs
Roman chair situps - 2x8/bw

stretch

Split snatches were easier than I thought they'd be, but still had me panting pretty heavy. Good workout

ur doin deads again?...i thought u were tryin to get away from that...

Posted by: fUnc17

Quote:

Originally Posted by fyredup1286

ur doin deads again?...i thought u were tryin to get away from that...

never said i'd stop doing them

Posted by: fyredup1286

true...but didnt deads cause ur injury or am i rong...jw...no biggie.

Posted by: fUnc17

Quote:

Originally Posted by fyredup1286

true...but didnt deads cause ur injury or am i rong...jw...no biggie.

being tight and not having the proper flexibility caused my injury

I am pretty much 100% now

Posted by: fUnc17

Conditioning

foam roll
warm up

Circuit A
KB suitcase DL x 3 L/R -
KB snatch x 3 L/R
KB swings x 8 (2 handed)
Med ball pass against wall x 5

Did that for 4 rounds with the 53lb KB, no rest.

Circuit B
* One-minute of heavy bag work
* One-arm KB Clean and Push Press 10 reps l,r

* One-minute of heavy bag work
* One-arm KB Snatch 10 reps l,r

* One-minute of heavy bag work
* One-arm KB Swing 10 reps l,r

* One-minute of heavy bag work
* One-arm KB Clean 10 reps l,r

RI = 20s between each sequence

stretch

god damn that was rough. power endurance circuits back to back is fucking brutal

Posted by: fufu

Looking good man. Take your resting BPM recently?

Posted by: fUnc17

Quote:

Originally Posted by fufu

Looking good man. Take your resting BPM recently?

Nope, the only reason I even knew what it was, was because I went to the hospital for xrays and they took it. It was like 40 then so i'd imagine its a little bit lower now

On a side note, i'm going to order some things off of elitefts.com, dave tate has some cool myofascial release stuff. I also want to get a good stop watch, I saw one on a youtube video with a guy who was doing tabata circuits, you just set it and toss it on the ground and it would beep automatically when it was time to rest, and begin again.

Posted by: fufu

Quote:

Originally Posted by fUnc17

I saw that one too, pretty useful.

Posted by: fUnc17

Strength

foam roll lats, glutes, and hip flexors
warmup

KB split snatch - 3x3/72lbs

KB 1-leg RDL - 3x4/72lbs each hand
KB Renegade rows - 3x8/53lbs
WG Pull ups - 20/bw + 25lbs
Double KB push press - 4x5/53lbs each hand
KB Turkish get up - 1x2 each arm/53lbs

stretch

Going to stick with WG Pullups from now on, I need to work on my grip and these absolutely destroyed my grip. I'm going to focus on grip at the end of my workouts. Also I'm going to start recording RI's, even though they've been short, I want to document them and start decreasing them as much as possible. I'm going to start training 3x a week now as well.

Gunna go with this program for another 3 weeks, then switch shit around

Posted by: fUnc17

Feb 28, 2007

foam roll lats, glutes, and hip flexors
warmup

KB burpee clean - 5x5/53lbs each hand

KB Front squat - 4x5/53lbs each hand
Renegade KB rows - 3x8/53lbs each hand l, r
KB High pulls - 3x8/53lbs l, r
1 arm DB bench - 3x8/80lbs l, r
KB Windmill - 3x3/53lbs l, r

stretch

RI = 30s, probably the fastest workout I've done. Going to time the total workout next time, I'd guess it was in the 25 minute range today.

Posted by: fUnc17

Mar 2,2007

A-1: Double Swing 3x5/53s
A-2: Weighted Chin-up 3x3/53lbs

B-1: Weighted Dips 5x5/53lbs
B-2: Double Incline Rows 3x5/50lbs

C-1: Kettlebell bear crawls 2x2/35s
C-2: Farmers walk 2x2/72s

Circuit

One-minute of heavy bag work
One-arm KB Clean and Push Press 5 reps l,r

One-minute of heavy bag work
One-arm KB Snatch 5 reps l,r

One-minute of heavy bag work
One-arm KB Swing 5 reps l,r

One-minute of heavy bag work
One-arm KB Clean 5 reps l,r

with the 53lber

coc grip work

stretch

This will be my friday workout from now on

Posted by: fufu

Which captain of crush do you have?

Posted by: fUnc17

I have the trainer up to #3, and also #'s 1-4 of the finger grippers. The finger grippers help the most, by far

Posted by: fufu

Have you closed the #3? I haven't heard of their finger grippers.

Posted by: fUnc17

I've closed the #2 so far, i'm not even close to the #3 yet

Posted by: fUnc17

Taking a week off, need to jack up the calories and rest for a bit. gotta catch up on school work too

Still sparring and training technique

Posted by: fUnc17

March 12, 2007

foam roll lats, glutes, and hip flexors
warmup

KB split snatch - 3x4/72lbs

KB 1-leg RDL - 3x4/72lbs each hand
KB Renegade rows - 3x8/53lbs
WG Pull ups - 20/bw + 25lbs
Double KB push press - 4x5/53lbs each hand
KB Turkish get up - 1x2 each arm/53lbs

That was one of those workouts that you just have to get through to get back into the swing of things. Not the best workout, but necessary

Posted by: fufu

What is your weight looking like these days?

Posted by: fUnc17

Around 205 right now, diet has been inconsistent. I just started a new job about a month ago + im a full time student so I have very little time to eat.

I'd like to get to about 215 cut but I really don't care what the scale says.

Posted by: fufu

I hear that.

How far are you thinking of taking MMA?

Posted by: fUnc17

Quote:

Originally Posted by fufu

I hear that.

How far are you thinking of taking MMA?

As far as I can. I'm going to compete in the summer, cage fights baby.

Posted by: fufu

Wow, cool. Good luck. I want updates on that.

Posted by: fUnc17

No doubt, they will be videotaped

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