Tues & Weds

Tues (late post)

cardio

30 mins

heavy bag

five 2 min rounds

Weds

lifting

bench press 3x5
cg press 3x6-8

brazilian jiu-jitsu

Lifting & Core/Neck

** Its time to get rededicated on all of my lifting/cardio/conditioning/etc. I realize the only time I take a beating is when I get tired, so I need to do everything I can to prevent that from happening. I realize I can't stay in peak shape all the time, and a fight is the important part, but I want to stay in as good as shape as possible for training. I want to put on a good show at all times. Thats why I have stayed out of MMA for awhile, my injuries are still persistant but now I'm just avoiding them because I want my conditoning to improve and want to do more skill work which although I get a bit at that class, its not as much as I want or need. Lots of sparring is NOT needed for me at the moment. Technique and drilling reps is. I will be hiring a boxing coach next month. Can't wait.

Legs 5/3/1

warmup; 3 mins cardio, dyamic stretching, 2 sets light weight front squats

Hack squat 3x5
SLDL 3x8-10

Core & Neck

Bicycle crunch 1x100

Neck bridge 2x25
Reverse neck bridge + side to side 2x25

cooldown; 3 mins cardio, dynamic & static stretching

**

I love this 5/3/1 program. Dropping my reps and putting more effort (not as much as I should, I gotta buy more weight plates..) into the pounds is paying off. I feel so much stronger already. I'm noticing I'm adding a lot of weight to my accessory execises and having easier times doing other exercises as well. I started adding calories very slowly and will hit 3000 daily starting tonight. I dont know if I'll even out or add weight tho since I'm doing quite a bit of cardio, it takes a lot of calories even at my size.

Complex

Warmup

dynamic stretching
5 mins cardio

Plate Circuit

5x
60 sec rest

Overhead Squat x 8
Swings (like kettlebell swings) x 8
Bentover Row x 8
Reverse Lunge and Twist x 8 total
Diagonal Chops x 8 each side

Cooldown

3 mins cardio
stretching

**

I really love this plate circuit. Explosive moments, hitting grip strength, core strength and the obvious others. It is from Nick Tumminello. This is one of the workouts like many other complexes I do, that seperates the men from the boys.

Fri late update

Lifting - shoulders

oh press 3x5
upright row 3x5

Cardio; 20 mins

Brazilian Jiu Jitsu

Lifting, core, neck & more accessory work

Back

week 4
5/3/1 deloading phase (50-60% weight)

bent over row 3x5
sldl 5x5
curl 5x5

Core

* supersetted the curls with barbell roll outs each time

around the world
side bend
weighted crunch

Neck

neck bridge
reverse neck bridge + side to side
weighted neck bridge

Misc

weighted glute bridge
shoulder dislocation & more rotator cuff work

Cardio & Lifting

Morning

Cardio; 20 mins

Evening

5/3/1 week 4 deloading

chest/triceps

bench press 3x5
cg press 3x5

core

ab roll out
bicycle crunch

Cardio, Lifting & Rodrigo Gracie seminar

Morning

Cardio; 20 mins

Evening

Lifting - Squat day

Hack squat 3x5,3,1

* 'I'm not doing jack shit' version of leg day.. again lol. Time is low - its late, and I don't want to be sore (or more than I will be) for Rodrigo Gracie's seminar tomorrow.

** Haven't been posting when I just do cardio but I'm going to try and remember to post on those days too, just to help keep track so I don't forget how many times I do my aerobic conditioning.

I still want to up my times doing sprints, bag work, and barbell complexes. Things have been hectic to say the least. If I can't find time to do atleast 2 sets of sprints a week I will add back in tabata sprints after my aerobic sessions. Atleast once or twice a week. I will do one full set of sprints no matter what each week.

Rodrigo Gracie seminar tomorrow! IDK if I'll make a post about it or not tho, I've started a BJJ only blog and have a post in it so far, Its on here but I don't remember the exact link, I'll post it later.

Training

Noon

BJJ Mobility drills
Dynamic stretching

5/3/1 Shoulders

Over-head press 3x5,3,1
Upright row 3x6-8

Neck

Various neck bridges

Evening

Cardio 20 mins 70-80% mhr

Brazilian Jiu-Jitsu

Lifting - Back 5/3/1

Lifting - Heavy

5/3/1
3rd week

Back

bent over row 3x5,3,1

one arm row 3x12,10,8
sldl 3x12,10,8
ezbar curl 2x12

barbell ab rollout 3x
plate side bend 2x

punch reps/shadow boxing with light dbs

stretching

** I'm hoping my wrist will be ok enough to get back to some heavier curls next time. This is the first time I've been able to do curls in like a month tho, so I'm happy :). I was kinda distracted and my mind was on other things tonight. It was pretty late when I started lifting too. Anyway, wasn't a bad workout. Should be doing deadlifts instead of bent over rows while on the 5/3/1 and doing the bent over rows as assistance on this program. Tonight was more of a volumne than usual too, I just felt in the mood to do the extra tonight.

Barbell complex & Sprints

Pre-workout

1 1/2 cup pasta, 3 slices wholegrain bread, 12 oz green tea

1 cup coffee

Warm up

dynamic stretching
mobility drills

Complex

bent over row
upright row
front squat
overhead press
back squat
sldl

6 sets; 60 sec rest between sets

Sprints

6 x 30 sec ; 30 sec rest between sets

Post-workout

shake (1 1/2 cup oats, 1 scoop whey)

Cardio and Squats

Cardio

20 mins 70-80%

Leg 5/3/1

Hack squats 3 x 3,3,5


* Yeah, thats it, work has been taking up most of my time and other errands have been taking my mornings so I've been having to do my cardio late at night. I decided to do the main lift in my 5/3/1 on leg day and do it a day early. I'm trying to get a day of rest in sometime but IDK if that is going to happen. Cardio tomorrow and HOPEFULLY time for sprints. I need to do more sprints!! After BJJ weds night, we rolled a lot to prepare for Rodrigo Gracies seminar. My cardio was great! I didnt get tired at all, no muscles were wore out, wasn't breathing hard or sweating much. I've been noticing this quite a bit lately. I've been staying very active while rolling too, not stalling at any point. I love this! For the longest time it seemed like, It was always do a good job then boom gassed out and submitted. Same in boxing, do good briefy then I'd get tired and eat punches till class or sparring was over. It's nice that all my extra cardio and time spent conditioning is paying off. I have to try to get atleast 2 sessions of sprinting in per week though, I really have to make time for that. I could be doing a lot more than what I am, and recently have dropped my tabata sprints 4x a week to 1x if that, and my 30min aerbic cardio to 20 mins. I done so to make time for longer sprinting sessions, barbell complexes, and skill work - so I have to make sure I'm doing all those things.

- Also I need to make sure I'm pushing the weight in this routine I'm doing. I couldve went way past 3 reps I feel tonight but didn't.

- Been making more BJJ classes and really happy about it. BJJ is def. going to be my bread and butter. On weeks like this, I have to try my best and get up early to go to classes before work on Saturday. I hope I can.

- Lots more to talk about, but rushed of course and need to try to get some sleep tonight, tomorrow is going to be a long day. 1pm-10pm shifts Fri and Sat.

Lifting and BJJ

Brazilian Jiu Jitsu

Chest 5/3/1

Bench press; 3x3
CG press; 3x 6-8

Neck

Bridge 5x
Reverse bridge 5x

** Wrist has all but stopped me from doing arm work, the CG presses hurt pretty badly IDK if I'll regret going through with them or not. Still can't curl, and all of my compounds are limited in weight due to my wrist giving out first. Thats why my lifting schedule has been pretty low lately, although the 5/3/1 I'm doing is made that way anyway. Still, I'm not able to push the weight I want to be.

Cardio & Core

Cardio

20 mins

Core

ab roll out 5 x

side bend 5 x

**
My main core exercise is the ab roll out without a doubt. I love this exercise, and a lot of other people do for very good reason. It really is a great core/ab exercise. I like side bends holding on to a plate or dumbbell as well. I really get a great burn from it. I kinda ignore my obliques but I'm going to try to remember to add in some side bends from now on. I like the exercise, I just usually dont put the time in on it. I'm hoping it will help strengthen my sides up a bit to protect against rib injuries a bit, IDK if it will, but its gotta help some.

Core wise, the only exercises I do time and time again are roll outs and bicycle crunches. I do have a 6 min circuit I do from time to time that hits the abs from many different exercises/angles that I like, I just don't do often. I try to do some weighted crunches and leg scissors, side crunches, reverse crunches, etc - but don't always get around to them. So I just gotta remember to pick up my core work a bit, although I don't feel a huge need to, I want to make sure I'm covering all my bases. Heavy compounds lifting and the mma (bjj/boxing) work I do hits them hard as well. Thats why you won't see a ton of specialized core work in my routines. So like I said, I don't really feel a need to add in anything else core wise, I just want to make sure I don't start skipping on things.

Shoulder Day & Cardio

Shoulders

OH press; 3x 5
Upright row; 5x 8-10

Cardio

20 mins 70-80% mhr

* My wrist is still limiting what I can do and how much weight I can push. Its really getting irritating and hoping it heals soon but it still hasnt. Probably something similar to what I did with my foot, and its just going to take quite a bit of time before its ok.

Barbell Complex & Sprints

Barbell Complex

Row
Clean
Front Squat
Military Press
Back Squat
Good Mornings

5 x 8
45-60 sec rest between sets

Sprints

3 x 45 sec
rest determined by heart rate

Core

Crunch x 50
Reverse crunch x 50
Bicycle crunch x 100

Rest day & Lifting routine/schedule

Somewhat anyway, I took it on a long and late work day. My body is feeling ok though and mentally I'm still pretty fresh. It's still important to make sure you rest from time to time, after 3-4 days of intense training, its probably a good ideal to take a day off. I usually get 1 a week, but not always. My day off will usually be active rest or some kind of accessory work.

I'm sticking with the 5/3/1 lifting routine for awhile more than likely but nothing is set in stone. I'm following it pretty close though and doing the different varieties in it. My main lifts will stay in the 5-3-1 scheme and I will do 1-2 accessory lifts with 6-10 reps for the most part. I have put together my next routine already when I do change from the 5/3/1. The 5/3/1 has so many different things in it and is made for long term progress, so I can stay fresh on it for a long time if I choose. I added links a couple blogs ago with the 5/3/1 program so if you aren't familiar with it you can check one of those links out and learn more.

5/3/1

Legs

Hack squat 3 x 5
Lunge 3-5 x 8-12 (or SLDL's)

Chest & Triceps

Bench press 3 x 5
CG press 3-5 x 6-10

Back & Biceps

Bent over row 3 x 5
Curl 3-5 x 6-10
(possible addition of SLDL unless I decide to move them to leg day)

Shoulders

OH press 3 x 5
Upright row 3 x 6-10

**
The 3 x 5 of course changes to 3 the 2nd week, 5-3-1 the 3rd, and a deloading phase the 4th week. Thats just an ideal of what I will be doing. Exercises change as I see fit. I'm including the base of what I will be doing, the main lift, and an accessory exercise I feel is a must. I will add in a 2nd accessory exercise when I have time, but I'm not too worried about it - The main compound lifts are whats important. I will be lifting 3 days, so each week one muscle group will be left out, since it rotates in the program.

As for the back day, I'm not 100% on it yet. I'm interested in adding back in deads soon. If not the SLDL will be making their way back into it. One way or the other, I gotta make sure my lower back gets hit. So, back day will probably have 3 exercises in it unless I cut out lunges and add SLDL into my leg day, which is a possibility. For me, SLDL really hit my lower back and a lot less on my hamstrings, but theres not reason they can't be worked with legs. People are kinda conflicted on this issue, and its up to the individual, it fits fine in either day - kinda like the debate on pullovers in chest or back day.
**

Possible next lifting routine will be a 3 day split meshed between my previous 2x push/pull workout split in 3 days and a little bit of the 5/3/1 theory added into it. It will either be a push/leg/pull routine, or a chest/tricep, legs/shoulders, back/biceps routine. Of course, IDK when I will start it, becuase I may run the 5/3/1 just for a month or two, or for several months.

Cardio

Cardio

warmup; 5 mins

20 mins 70-80% mhr

sprints

5 x 30 sec
2 x 1 min

cooldown; 5 mins

stretching

shoulder (RC) exercises

Training

Dynamic stretching
Mobility & BJJ drills

Lifting, Chest/Tricep

Bench press; 3x5
Bench press; (50%) 3x 10-15
DB incline press; 3x 5-6

Cardio

20 mins

Brazilian Jiu Jitsu

GI; 1 hour
No-GI; 30 mins

Static stretching, balance and accessory work

30 mins

* Things were kinda rushed together, as I usually split workouts up quite a bit but today was just a little different. Now on this new workout routine I have a lifting day on weds, so I will usually do that around noon and possibly take weds off cardio because of BJJ/MMA on weds nights. This will also give me a break right in the middle of the week from cardio, so I can do it mon,tues,thurs,fri. No sprints yet this week because I'm really sore still from the good leg workout and been spending my time doing skill work. I hope cutting down on the tabata which I used to do 3x a week doesnt hurt my cardio too much. I'm planning on only doing them once or twice and adding in longer sprinting sessions to replace them. Everything is subject to change of course, just trying out new stuff and seeing what improves my conditioning and what does not.

Also, CG presses will be my usual still in my chest/tricep routine, but my wrist is still hurting and limited me a bit on my pressing so I didn't bother with the close grips today. Hopefully my wrist will heal up this week, 'cuz this is getting old. I will be modifying the 5/3/1 routine to fit me better as time goes on. If I don't have the time, I won't do the 5 sets on the extra exercises, etc. I may end up changing the routine to 6-8 reps and just do a progressing style like I have been. Either way I will use a lot of the parts of this program becuase a lot of it I really like. Like most things, take what fits you best, and add it in and modify your existing routines and cut out what you dont need.

BJJ, Cardio, pre and post nutrition for the day

Noon

Pre-workout nutrition; shake (1 1/2 cup oats, 1 scoop whey, 1 tsp olive oil), followed 15 mins later with 1 cup coffee

Dynamic stretching

Brazilian Jiu Jitsu; 1 hour 15 mins GI class
No-GI rolling; 30 mins

Post-workout nutrition; 16 oz green tea, 3 slices whole grain toast w/ natural honey, 2 organic eggs, 1 cup blueberries

Evening

Pre-workout nutrition; 4 oz tilipia lightly coated with parmesan, 2 cups~ diced baked red potatoes, baby spinach & carrots - followed 15mins with 1 cup coffee

Dynamic stretching

Neck strength

Neck bridge
Reverse neck bridge

Weighted neck flexion
Weighted reverse neck flexion
Weighted neck flexion

Cardio

20 mins 70-80% mhr

Static stretching
Balance & balance board work

Post-workout; shake (1 cup oats, 1 scoop whey)

5/3/1 program and new routine!

5/3/1 program

Squat

Hack squat 3 x 5,5,8
Lunge 3x 12-15
Ab roll out 5x 10+

I dont really have the amount of weights to hit a good 5 reps so next week's 3 reps is going to be actually light. I could be hitting 12 reps with the weight I used tonight I think. Which is good considering my weight and how much weight I had on the barbell, but I'll leave it a secret :). Im strapped for cash at this point in time, so its going to be awhile before I can buy a couple more plates to add on. Until then, I guess this will just have to do.

The 5/3/1 program

I'm not into following programs or other peoples routines at all. I do the basics to build muscle and strength for fighting. However, I have been keeping my eye on this program for awhile now and been reading and reading about it. People seem to love it, and I really like its ideal. If you are interested in it, just do some research and you will learn all you need to know about it. Here is some info on it..

http://forum.bodybuilding.com/showthread.php?t=112382761

http://www.muscleandstrength.com/workouts/hardcore-look-at-jim-wendlers-5-3-1-powerlifting-system.html

http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength


Anyway, I think I'm going to really like this workout. So I will be switching to the 3 day version of it. I really feel this will keep things fresh for me for a long time because I can constantly change my accessory exercises, how many of them, and use the other templates. Like one of them you do the main lift, then again at 50%, then just one accessory. Or you can do the main lift and 2 accessorys like I did tonight. I'm new to it so I have to find my groove on it. I will be doing the 5 sets instead of 3 for the accessorys, I messed that part up tonight but no big deal.

----
Boring But Big. Main lift, the main lift again @ 5x10 (50% 1RM), and another accessory exercise for 5 sets.
The Triumvirate. Main lift, and two assistance exercises - 5 sets each.
I'm Not Doing Jack Shit. Main lift, and nothing else.
Periodization Bible by Dave Tate. Main lift, and 3 exercises - 5 x 10-20 reps each.
Bodyweight. Main lift, and 2 bodyweight exercises such as the pull up, sit ups, dips, etc.
-----

That is part of the ways you can do the routine. The boring but big and the Triumvirate interests me the most. The bodyweight version will be helpful too, like adding pushups to the chest day or dips. Very helpful.

I can't say how much I'm excited about this routine!!

My 2 day push/pull was getting really really stale and my gains were gone a long time ago. I will also be upping my calories slowly again. This is the best time to start putting weight back on, with a new routine, and pushing more weight than I ever did before. I really need to get up some $$ to add about 50lbs or more on my barbell though.

Soo... its looking like this will be my routine (loosely defined, work/time and training changes things) although just a rough draft, and the days they are performed on are subject to change too.

Mon- 5/3/1, cardio
Tues- cardio, sprints
Weds- 5/3/1, cardio
Thurs- cardio, sprints
Fri- 5/3/1
Sat- rest
Sun - sprints/complexes/circuits

Core work will be added 2-3x a week
Neck and other accessory work will be worked on 1-2x a week
Stretching will be everyday for flexibility
Cardio will be 4x a week (aerobic)
Sprints will be 3x a week (anaerobic)
Muscle endurance complex/circuits will be 1-2x a week

One full rest day each week, if feeling really wore out, then 2 or atleast 1 rest, 1 active rest

Just an ideal of what I will be doing.. not including training/skill work or accessory work.