knuckledragger progress

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knuckledragger74
Posts: 480
Joined: Tue May 27, 2008 6:06 pm

knuckledragger progress

Postby knuckledragger74 » Thu Jun 12, 2008 11:19 am

Starting this. its my first thread on this site.
My reasons for training
1. Quality of life/self respect
2. Career (candidate for both police and fire dept's)
3. Furthering mma ( just started training)
4. It just feels good
Today A.m . 1 hr mma conditioning and striking .
Any constructive criticisms are welcomed and appreciated!

knuckledragger74
Posts: 480
Joined: Tue May 27, 2008 6:06 pm

Postby knuckledragger74 » Fri Jun 13, 2008 12:40 pm

I'm going to work my schedule like this for next 6 weeks
Mon power 5x5 program (Hoping to add workload capacity in time).
Tues mma am. pm yoga for regular guys . (I know it sounds queer but I've got prior shoulder and back quirks and I'm currently a heavy vehicle mechanic. class 8 trucks / construction equip loaders etc. and I think this stuff is great for recovery).
Wed HIIT sprints
Thurs am mma pm yoga
Fri power session 5x5.
Sat HIIT sprints
Sun Active rest. Usually long hikes w/ girlfriend and kid!
I'm gonna do the 5x5 cause my power stinks! I wanna hit it hard for next 6 weeks and then move to the infinite intensity 50 day. Tue and thurs . We do conditioning rounds b4 technical work so I'm figuring that plus 2 days of HIIT should at least maintain if not improve my conditioning .
Today
5x5
Back squats ending at 225lb
OH press ending 135lb
Deadlift ending 265lb
pullups 3x5
decline situps w/25lb med ball 50 reps.

Also looking to add volume to pushups/pullups/situps?(academy pt tests)
Saw an article about doing one set per day of each below failure.. Example My max pullups is probably 6 So mon thru thurs I would do one set of 4 . and fri do 3 sets as part of my normal regimen. Exception would be pushups and situps on mma days as we do a bunch there. Thanks for looking!

knuckledragger74
Posts: 480
Joined: Tue May 27, 2008 6:06 pm

Postby knuckledragger74 » Mon Jun 16, 2008 11:43 am

Sat 6/14/08
HIIT 33 min treadmill
4 min runs at 7.5 mph
2min runs at 8.5 mph
1min runs at 9.7 mph
Sun 6/15/08
rest day , taught girlfriend basic firearms handling at range
Mon 6/16/08
Power
Warm up 8 block fast walk to gym. Stretching. 20 pushups,4pullups,30 situps flat.
Back squats end at 225lbs
Hi inc bench end at 180lb
Bent barbell row end at 180
All exercises done 5x5. Had to get to chiro just finished rotorcuff workout at home.

knuckledragger74
Posts: 480
Joined: Tue May 27, 2008 6:06 pm

Postby knuckledragger74 » Tue Jun 17, 2008 11:40 am

Tues 6/17/08
1hr mma got rocked
Then 20pushups
4pullups
30 situps hi incline
rotor cuff int and ext rotations ,lat raises with elbow perpendicular to the floor.

knuckledragger74
Posts: 480
Joined: Tue May 27, 2008 6:06 pm

Postby knuckledragger74 » Wed Jun 18, 2008 2:20 pm

Did something to hip last night . Went to chiro for adj this morning ! Tried hiit but had to cut it short 1mile run . Did 20 pushups 4 pullups 3 10 sec hangs from bar to align posterior. Left out situps today Followed by yoga stretches 20 min.

knuckledragger74
Posts: 480
Joined: Tue May 27, 2008 6:06 pm

Postby knuckledragger74 » Thu Jun 19, 2008 7:40 pm

1hr mma mostly standup and a bunch of stretches for hip and back . My treainers awesome felt almost new afterwords.Gonna have tochange my workouts up don't think I'm ready to do heavy squats and deads one day and get hip tossed the next.

knuckledragger74
Posts: 480
Joined: Tue May 27, 2008 6:06 pm

Postby knuckledragger74 » Mon Jun 23, 2008 5:05 pm

fri did 10 4 rep sets pullups
then 100 burpees in 3 rep sets w/ 30 sec rest last set was 4 reps
Sat, sun and today laid off due to a double shifts at work and my back is still screwy. Have mma tomorrow followed by 100 burpees this time I'll time them this time.

knuckledragger74
Posts: 480
Joined: Tue May 27, 2008 6:06 pm

Postby knuckledragger74 » Tue Jun 24, 2008 2:05 pm

Back at it today. feeling good,
Mma in the morning.
Did a ton of plyo pushups and divebombers during cond rounds.
Skipped burpee volume for quickie strength and cond session


5-4-3-2-1
db powerclean/front squat/ pushpress 35/45lb db's
4 count mountain climbers

Then gg's
23 pushups
4 pullups
33 situps

knuckledragger74
Posts: 480
Joined: Tue May 27, 2008 6:06 pm

Postby knuckledragger74 » Wed Jun 25, 2008 12:34 pm

1 mile run thru woods
then 10 100 yard sprints at track w/ 30 sec rest( had a couple longer rests in there too but tried to keep it strict ) Then 1 mile run back

knuckledragger74
Posts: 480
Joined: Tue May 27, 2008 6:06 pm

Postby knuckledragger74 » Fri Jun 27, 2008 11:46 pm

Thurs was mma
got my II yesterday and dove in magic 50 done in 18:35
used 45lb db 4 the snatch 35lb db for swings. Looking to add weight and shave time by next time around. farmers walk 3x til failure done with 45lbers. (biggest i own) gonna pick up a pair of fifties next payday .


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