My training log

[iamdwalrus]

Stats:
27 years old, 5`6, 180 lbs. My goals are to get stronger without putting on too much mass, improve my cardio, and improve my technique. My main focus is on compound movements, grappling, and heavy lifting. My philosophy is technique+strength=the win. Feel free to add any comments, questions, etc. Also, the first couple pages are me doing some bodybuilding shit workout, but as you can see I change it up later on.

Updated Routine -

Day One: Press
Strict OH Press/Push Press
CG Bench
DB Floor Press
Weighted Dips
DB Flyes

Day Three: Deads
Power cleans
Deadlifts/Deadlift variation
BOR's
DE Bench
Hammer curls

Day Four: Squat
Front squat
ME Bench
GM's
Rdls off 3" Box
GHRs


Goals for 2008:

-405 deadlift
-315 squat
-255 bench
-205 push press
-Under 7 minute mile
-100 burpee challenge in under 9 minutes
-Weight: 155-165

Also going to be throwing in some grip work and random shit as well, and I'm going to try and start doing some cardio every other morning or something, we'll see how that goes.


[6-7ish] Weight Training: Back/Shoulders

Deadlifts on Smith (3 sets of 10)
Bent Over Rows on T-Machine (3 sets of 10)
Lat Pull Downs Underhand Grip (3 sets of 10)
Shrugs on Smith (3 sets of 15, 10, 10)

Shoulder Press on Smith (3 sets of 10)
Upright Rows on Smith (3 sets of 10)
Reverse Pec Dec Flyes for Delts (3 sets of 10)

[7ish-8] Bag Work

1 set of 20 of left jab, left jab, right hand, left hook
1 set of 20 of left jab, left jab, right straight body shot, left body shot, left hook
1 set of 20 of left jab, right hand, left body shot, right body shot
1 set of 20 of left jab, left jab, right hand, left body shot, left hook
1 set of 20 of each above but SOUTHPAW

10 right and 10 left knees to bag (belly heighth)
10 right and 10 left knees to bag (rib location)
10 right and 10 left knees to bag (as high as I can)

1 set of 10 of left jab, right hand, left body shot, right knee, left knee
1 set of 10 of left jab, right hand, left body shot, right elbow.



[4-5] Weight Training: Legs

3 sets x 10 squats on smith (ass to the ground every time)
3 sets x 15 seated calf raises (hold each one for 5 seconds, i use low weight high reps because of big calves)
3 sets x 10 leg press (knees to chest every time)
3 sets x 10 hamstring curls
3 sets x 10 front squats on smith (ass to ground every time)

[5-530] Bag Work

1 set of 20 left jab, left jab, right hand, left hook, right hand
1 set of 20 left jab, right hand, left body shot, left hook, right hand
1 set of 20 left jab, right hand, left body shot, right body shot
1 set of 20 left jab, right hand, left body shot, right uppercut
1 set of 25 left right left right
1 set of 20 of each but SOUTHPAW

Shadowboxing with weights(3 lbs):

15 left jabs, 15 right hand, 15 left body shots, 15 left hook, 15 right body shots then 15 of each from southpaw

After that I finished up with a bunch of kicking drills on a bag working from both southpaw and regular

Then sparred body shots only with training partner for 3 2-minutes rounds.

Weight Training: Chest/Abs

Flat Bench Press 3 sets x 10
Incline Bench Press 3 sets x 10
Pec Dec Flye 3 sets x 10

Roman chair leg lifts 3 sets x 15
Hanging knee leg raises 3 sets x 10
Oblique/hip flexor exercise on cable 3 sets x 10
Cable crunches 3 sets x 10
Lying leg raises 3 sets x 25

Boxing mitts work:

Roughly 2 hours of working combinations with mits, switching back and forth between my partner. We emphasized a lot of attention on technique, keeping hands up, footwork, bobbing and weaving, looking at punches, etc.

Kickboxing:

About 15 minutes of practicing leg kicks, both inside and out, and from southpaw as well. Practiced kicking with lead foot as well. Then sparred with shin guards on for about 30 minutes practicing on leg kicks as well as checking them.


Weight Training: Biceps/Triceps/Forearms

Barbell Curls 3 sets x 10
One Arm Preacher Curls 3 sets x 10
High Cable Bicep Curl (both arms) 3 sets x 10

Seated Weighted Bench Dips (45 on lap) 3 sets x 10
Overhead tricep extensions with 45 3 sets x 10
Reverse Grip Tricep Pulldown on Cable 3 sets x 10

Wrist Curls on Cable 2 sets x 20
Wrist Forearm Machine Thing 2 sets x 10 (holding for 10 seconds after each set, using 45+25)

Killing the nerves in my shin:
50 right kicks and 50 left kicks to heavy bag, I try to do 10 at a time starting with 10 slower ones and working faster and faster each time. I try to not move my back foot as well and only rely on pivoting/balance.

Cardio: Treadmill
5 minute hard run at speed 7.5, did this 3 times with 30 second break inbetween each run.

Grappling/Takedowns

Rotation between 4 people of 3 minute rounds with takedowns then finishing on the ground. Each person went against each other one time.

Kickboxing work

15 right outside leg kicks, 15 right inside leg kicks, 15 left outside leg kicks, 15 left inside leg kicks

Then we did 4 2-minute rounds of sparring with leg kicks only using the MT shin pads. We also did takedowns on our last 2-minute round but were tired and didn't shoot too often.

Bag Work

1 set 20 of left jab, right cross, left hook, right straight body shit
1 set 20 of left hook, right hand, left body shot, right hand
1 set 20 of left jab, right hand, left body shot, left hook
1 set 20 of left jab, right hand, left body shot, right uppercut, right knee, right uppercut
1 set 20 of each but SOUTHPAW

Focus Mitts

About an hour of mitt work with me and partner. Worked on speed as well as takedown defense and how to punch/knee on someone trying to take you down. Did roughly 5-6 combos of about 15-20 reps for each person.

Then did 2 3-minute rounds of body shots only with gloves on.

Cardio/Conditiong

Since I don't have a stop watch or a timer really and I was alone, I just put on a CD and I did each action for the whole song then did the next for the next song, etc.

Song 1 - Jump Rope, focus on keep moving whole time
Song 2 - Shadow boxing (3 lbs), focused on keeping hands up and moving the WHOLE time
Song 3 - 10 push ups, 20 jump squats, 20 sit-ups, 15 decline push ups, 20 jump squats, 20 sit ups, 10 push ups (did this as many times as I could)
Song 4 - GnP practice on Heavy bag. Did 15 punches/knees/elbows from every position. Then practiced rolling with the bag and bucking it over.
Song 5 - REST/DRINK WATER
Song 6 - Same as song 1
Song 7 - Same as song 2
Song 8 - Same as song 3
Song 9 - same as song 4


well, I'll add more when I get the chance.

[JayC]

Nice job getting your log started.. Now I guess I need to get mine started

[iamdwalrus]

Originally Posted by JayC

Nice job getting your log started.. Now I guess I need to get mine started

Can't wait to see your training log bro, maybe I can pick up a few things from your training log to improve myself.

[Polski Byk]

IAM, Thanks for posting up. A few things on your training, As a combat athlete never train your body in a fixed plain of motion, stop using smith machines...they hurt alot more than they help. The muscles you would use to stabilize the weight from a squat are not being recruited. Train your body as a whole from the position it will be needed to be strong,stnding and from the ground up. OLY lifting and a modified strongman training has been proven to be the BEST type of training for mma. Teaches explosiveness, using your body as a whole and works the core on a totally diff level. Weight training should be secondary to your fight training, so make sure your getting the most bang for your buck with your workouts. Unless your a full time fighter and you got all day to train,If that is the case Im very jelous. Oh and stay away from stuff like dumbell flyes...wont carry over much in a fight and def no more smith machine. If you want me to go more into depth on the workout ask me questions..id be glad to help.

[JayC]

Got mine started bro It's basic right now but I'll pick up the detail as we move along. Do train w/a team or at a dojo or??

[JayC]

C'mon bro.. where's that next entry??

[iamdwalrus]

I'll post it tomorrow, It's hard to type everything from my journal.

[MR. BMJ]

I'm in, nice job bro. I do agree with Polski on the weight lifting tips though.

BMJ

[iamdwalrus]

Sorry for the delay.

Yesterday I just jogged (unintentional rest day). Tracking all my meals is a bit overwhelming so I'm just gonna list the workout stuff. I will start monitoring my jog times again as soon as I can find where my son hid it. He is just a toddler, maybe he tried to digest it.

5:00AM
2 Mile Jog

6:00-7:00AM
Weightlifting
Arms
4 x 10 - 70lbs - EZ Bar Preacher Curls
superset with:
4 x 10 - 90lbs - Tricep Pressdowns

4 x 10 - 70lbs - Skullcrushers (Lying French Press)
superset with:
4 x 10 - 30lbs dumbells - Incline Seated Hammer Curls

4 x 10 - 70lbs - Rope Pressdowns
superset with:
4 x 10 - 35lbs dumbells - Standing Alternating Curls

The supersetting wore me out a bit faster than I expected. I could have done a 4th or even a 5th superset exercise, but I needed to get ready for work. MMA Class tonight.

7:00-9:00PM
MMA Class
Takedown Drills:
- Lunges
- 3 - 5min round for takedowns
- Practiced shooting on heavy bag
BJJ Techniques:
- Flying Triangle
- Flying Armbar
- Taking the Back from guard
Conditioning:
- Side Squats
- Jumping Jack Squats
- Squat Hops
- Sprinter Switches
- Combo Pad Work 3 5 min rounds (takedowns and sprawls too)
Simulated Getting Hit/Conditioning (no rest):
- Cartwheels
- Shoulder Rolls
- Thai Roundhouse Kicks (all the way around)
- Shadowboxing
- Thai Roundhouse Kicks
- Sprawls

[JayC]

There he is!!!

[Luca Brasi]

Good to see an update on the log up mate , I am just gonna have to stop being lazy now and put mine up on here . As fir Polski's smith machine tips never were truer words spoken . Core strength is everything especially for grappling .


Luca

[iamdwalrus]

Awesome No-Gi Chokes


I was working in no-gi class today and was talking with a more experienced visiting former-student who's done some training with some good guys and he showed me some cool variations of the guillotine choke (my second favorite choke, and my best one by far). This are more complicated then the basic technique, but they are really cool and they work.

North/South Guillotine Choke

This is really a standard north/south that I've been using for a while, but with some modifications to really help the leverage and make the choke more effective.

Start off in the lounge position and swim the arm over into a side headlock (the setup for a mounted guillotine). Your hips should be facing towards your opponents leg.

Shoot your hips back and out in a standard shrimp move so that you are pushing your opponent's head with your ribs to give you more leverage. As you do this, pass the hand over so that you are in a guillotine grip.

Once you have locked in the guillotine grip and secured a position that allows your to crank down on your opponents neck without solidly (their head should be pushed off to the side to a pretty uncomfortable position to work best), slide your weight off of their chest (which is where it should have been to pin your opponent down in order for you to secure the position) and onto their neck.

Get all of your weight on to the neck and try and flatten your hips out, lifting up with your torso the same way that you would in a standing guillotine. That will finish the choke.

Side Control Verticle Choke

This is a variation of the North South and can be used as a setup for the North South given a certain reaction from your opponent.

While in side control, swim over to get position for the guillotine set up.

From this position, your opponent tries to escape by getting up on to their side and shooting their hips out. Slide up to put pressure on the head and lock in the guillotine grip.

The major variation in this technique is that you are using your torso and your guillotine grip to block the arteries in the neck, as well as using the leverage to crank it.

From this position, slide your weight off (this is usually just called un-loading, and it's the same this used to apply the submission for the North South as above or the guillotine from a sprawled position) and flatten out your hips. If the guillotine grip isn't deep enough it won't choke your opponent out, but it will put on a crank that will force them either to roll flat into a perfect sprawled guillotine position (which, from my experience, is the typical reaction) or roll to their back into the north/south choke position as listed above.

Hope that was helpful for some folks

[JayC]

^^wow, very nice! Great explanation^^
I'll have to try and download some tutorials so I can give these a whirl.