See God

BACK IN BUSINESS

I've been busy. New job. New routine. Kevin had surgery on his face, and Ben just had a fight. So I've been going from work to the gym to my fam's house with little time to update this shit. (Btw, Ben pwned the shit out of a Muay Thai fighter. Wrestled him and GNP'ed his way to a Unanimous Decision. John Fitch style.)

Excuses.

Quick recap of last week: I'm lifting after work, around 6:30, and I'm working out by myself, trying to figure out how to proceed outside of the MMA crew. Well I managed to make myself puke and tear off callouses from both of my hands. Rough week.

I'm thinking of doing a basic ME lift 3 times a week, Bench/MP, Squat, and Deadlift, and then having one athletic/strongman day a week. The assistance work will vary greatly, and will likely incorporate a lot of athletic movements. I'm looking to build strength but also explosiveness and speed. I think a willingness to change the assistance work and an attentiveness to my needs will really lead to success in this program.

This idea is pretty basic but was spurred on by a discussion I had with Matt Wenning last Sunday about training. He told Ben and I that he figured the best way for fighters to train is to be all encompassing. ME work can't be ignored, but straight powerlifting training will slow you down. Speed and explosiveness have to be built, and endurance also can't be ignored. He said the key is to find and attack weaknesses in the gym. So that's what I'm going to do. Be attentive to my plan, my weaknesses, and attack the shit out of them.

And here are my past two workouts, followed by a photo dump from the CBC strength weekend a few weeks ago.

SQUAT DAY

Sled Drag: 4 plates w/5lb plates as spacers. 5 trips. Not fun.

Buffalo Bar Box Squat:

Bar x 10

Bar x 10

135 x 8

135 x 8

185 x 8

225 x 5

225 x 5

275 x 1

My form is improving, and I think my strength is too, thanks to Wenning's coaching on how to properly box squat. My numbers suck, but thats just a matter of time and work.

Ben squatting, Wenning in the back.

Cambered Bar Chain Suspended Good Mornings:

135 x 8

185 x 8

225 x 8

First time doing these, and they were a lot of fun. I love GMs, and I love that everyone else seems to hate them.

Ben on the demo, Riddle coaching.

Swinging Snatch:

16kg KBs x 8 - Three Sets.

GHR:
4 sets of 10

MILITARY PRESS DAY:

Band Pull Aparts: I,T, Y 20 each, 3 sets.

Military Press:

Bar x 10

Bar x 10

65 x 10

95 x 10

115 x 5

135 x 1

135 x 1

155 x 1 (Push Press. Turns out not doing MPs every week will weaken that lift!)

Pullups:

10

10

1 Chain x 10

2 Chains x 10

2 Chains x 10

10

Lexen doesn't have a dip belt (or even a dip station), and I don't either, so I just loop thin chains around my neck to load pullups. I believe they weigh about 40lbs a piece, but I don't know for sure. They're the chains in the Good Morning picture above.

Sled Work:

Press / Pull : 2 total trips down the driveway @ 3 plates (5lb spacers).

I just made this up and it may be a bit complicated. So I set up the sled with a long rope/belt thing coming off of it. The first trip is performed by looping the rope around you, facing away from the sled, hands on the rope at bench spacing. Explosively push the rope forward, thus pulling along the sled. There's now slack in the rope, so walk forward until its taut, and then press again. Do it quickly and explosively.

Then turn the sled around, this time facing the sled. grab the rope with both hands, whatever way is comfortable. Then pull the rope towards your face, like a basic face pull. Then walk backwards until the rope is taut, and pull it again.

Both pushing and pulling is one trip. This shit is rough.

DB Tricep Extension:

55 x 10

55 x 20

75 x 15

95 x 15

4 Way Neck Machine:

Each direction x 10 with a 45lb plate

JM Press:

95 x 8 x 3

Abs: 3 sets

Cable Crunch: 90 x 15

Wheel: 10

CBC TRAINING EXPO PHOTO DUMP

French's Ammonia.

A bit removed from "Ammonia Rage", closer to

"Ammonia Cuddles."

REDWOODS

TEARDROP

DEPTH

CROTCH

LIFTING FACE

Easily the best picture of Claytron ever.

Those abs don't help hold onto those Farmer's Walks.