T Nation

Starting Training Log


#1

So, I figured I'd sign up and keep a log.

Born: 1987
Height: 5'10:
Weight: 185

PRs:
Squat: 365
Deadlift: 425
OHP: 175
Weighted Pullup: 100

I hurt my back deadlifting 2 weeks ago, so I'm slowly working on getting my squats and deadlifts back up. I also train MMA 2 or 3 times a week.

Right now, I'm on my second week of Smolov Jr. for pullups and dips. I figured if I can't do heavy lower body lifts for a while, I might as well work hard at something else.

Yesterday's workout

Lower back warmup

Superset:
Pullups 10 (6x6)
dips 25 (6x6)

Squats
45 (2x5)
95 (1x5)
135 (1x5)
185 (3x5)

Lying leg lifts (3x14)

Planks 2 sets; about 1 minute each


#2

Went to martial arts practice for the first time in 2 weeks (since I hurt my back)

Warm up

Light drilling (takedowns, guard passes)

About 25 minutes live (from the ground only)

My back felt fine


#3

Superset:
Dips 45 (7x5)
Pullups 35 (7x5)

Windmills 40 (3x5)

OHP
45 (1X5)
95 (1X5)
115 (1X5)
130 (1X5)
145 (1X4) - wanted to get 5 reps, but I think my shoulders were already shot from the dips

Ab Wheel (3x13)


#4

My back was a little tight for most of the day (I think I tweaked it a little bit last night picking up my backpack), but it felt better once I started moving in the gym.

Lower back warmup

Superset:
Pullups 50 (8x4)
Dips 60 (8x4)

Deadlifts
135 (1x5)
185 (1x5)
235 (1x5)

Landmines w/ long handlebar
bar (3x4)

Conditioning:
Burpees (3x20) - short rest between sets

My back felt perfectly normal doing deadlifts. Next week I'll see how 275 feels and maybe even how 315 feels. I'll plan on lifting normal weights with squat and deadlift again in about 2 weeks.


#5

04/02/11

Morning: MMA practice

Warmup

Boxing rounds (pads/shadow boxing)

Drilled submissions from guard

Afternoon: lifting

Warmup

Superset:
Dips 70 (10x3)
Pullups 65 (10x3)

Pallof press
57.5 (2x7), (1x6)

Superset:
Facepulls 60 (4x9), (2x8)
Hanging leg raises (6x6)

My training partner is really bored with doing with doing all these dips and pullups (and I'm pretty bored with it, too) and his shoulders are starting to bother him, so next week we're probably going to do some lower body lifting and stay light with upper body stuff, and then move back to 5-3-1 the following week.


#6

04/04/11

MMA practice

Warmup

Drilled passes and submission from half guard

Went live for about 5 minutes


#7

04/05/11

Warmup

Squats
45 (2x5)
135 (1x5)
185 (1x4)
225 (1x3)
275 (1x2)
315 (1x1)

Lying leg lifts (3x15)

Chinups
bw (3x8)

Pushups (feet elevated)
bw (3x20)

Everything felt pretty good today. I think I'll be able to do 5-3-1 starting next week at the same training max I left off at.


#8

04/07/11

I just wanted to deadlift a little bit today to get myself close to the weights I'll be lifting next week.

Warmup

Deadlift
135 (1x5)
205 (2x4)
255 (1x3)
295 (1x2)
315 (1x3)

Today was just an in and out day. My back didn't hurt at all lifting, but it may have felt a little weak. That might've just been because I was tired, though. Next week, I'm planning on starting up 5-3-1 again, and I think I'll probably go with a slightly lower training max on squats and deadlifts than what I was doing before I hurt myself.


#9

04/11/11

MMA practice:

Warmup

Drilled takedowns

Wrestled live (about 10 minutes)


#10

I just want to chime in and say I completely understand how difficult it is to both workout hard, and roll during the same week. Keep up the good work!


#11

04/12/11

MMA practice again

  • Warmup

  • Striking (pads) (this was most of the practice)

  • Guard Escapes

  • Live (about 10 minutes)


#12

I started up 5-3-1 today (actually 3-5-1). I do the the powerlifting version for overhead press, because I've had no success in the past doing the regular 5-3-1 for that one exercise. Also, instead of bench, I do weighted pupllups. I'm continuing on with my progression for the upper body lifts, but for the lower body lifts, I'm taking a couple steps back from where I was when I hurt my back.

Training Maxes:
OHP - 175
Squats - 330
Pullups - 260 (0.92BW 90)
Deadlifts - 360

04/13/11

OHP
45 (1x12) (1x10)
95 (1x4)
125 (1z3)
140 (1x3)
160 (1x3)
170 (2x1)

Windmills (abs)
45 (1x5)
50 (2x3)

Incline DB
45 (1x5)
75 (3x6)

Dips
BW (1x10)
25 (1x8)
60 (3x5)


#13

04/14/11

Warmup

Squats
45 (2x5)
135 (1x5)
185 (1x3)
235 (1x3)
265 (1x3)
300 (1x5)

Hanging Leg Raises x 8,7,6,5,4,3,2,1

KB Stepups (Box just above knee level)
35 (3x6)

I wanted to do front squats today, too. I usually do them after ab stuff, but all the racks were taken. After the stepups, I had no energy left for front squats. I'll hit them hard next week.


#14

04/16/11

Pullups
bw (3x4)
15 (1x3)
40 (1x3)
65 (1x6)

Chinups
bw (1x8)

Neutral Grip Chinups
bw (1x8)

Pallof Press
57.5 (3x7)

DB Rows
70 (3x8)
100 (1x12)

Face Pulls
57.5 (6x9)


#15

04/17/11

Warmup

Deadlifts
135 (2x5)
185 (1x3)
225 (1x3)
255 (1x3)
290 (1x3)
325 (1x9)

Ab Wheel (3x12)

RDL
185 (2x8) (1x7)

GHR
bw (1x12)
25 (2x8)


#16

04/18/11

MMA practice

Drilled counters and finishes

Live grappling (3 5-minute rounds)


#17

04/19/11

OHP
45 (4x5)
95 (1x3)
115 (1x5)
135 (1x5)
150 (1x5)

Windmills
50 (3x6)

DB Incline
50 (1x5)
75 (1x7) (2x6)

Dips
bw x 12,11,10,9,8,7,6,5,4,3,2,1


#18

04/20/11

Warmup

Squats
45 (2x5)
135 (1x5)
185 (1x3)
215 (1x5)
250 (1x5)
285 (1x8)

Hanging Leg Raises x 12,11,10,9,8

Front Squats
155 (2x8) (1x7)

KB Stepups
26 (1x10)


#19

04/25/11

Pullups
bw (1x3)(2x5)
25 (1x5)
55 (1x7)

Chinups
bw (1x9)

Neutral Grip Chinups
bw (1x9)

Pallof Press
57.5 (1x8)(2x7)

DB Rows
50 (1x5)
75 (3x6)
95 (1x11)

Facepulls
60 (2x10)(4x9)


#20

04/28/11

Power Cleans (I just did this while I was waiting for my lifting partner to get to the gym. I miss doing power cleans, though, so maybe I'll start throwing them in on deadlift day)
135 (5x1)

OHP
45 (3x5)
95 (1x5)
135 (1x5)
150 (1x3)
170 (1x1)
175 (2x1) - The first single at 175 was real hard, but the second went up easy. This ties my PR for OHP.

Windmills
45 (2x3)
70 (2x2)

DB Incline
50 (1x5)
75 (3x7)

Dips
bw (1x10)
45 (1x6)
90 (2x4)