Aaron

High Bar Squat 245lbs x 2 sets x5 reps
Deadlift 300ish lbs x2 sets x 6 reps

no belt

Dips +25lbs x5 reps
Chins +35lbs x5 reps

Push Press 145lbs x3 sets x 5 reps

Upright Rows 80 lbs x2 sets x6 reps
Rotator cuff work

just getting back into lifting.

if anyone has any tips on the upright rows and how not to make them hurt your shoulder I'd appreciate them. Use momentum or not, grip shoulder width, bench grip, totally upright or slight angle. The purpose is its just in the routine, so I gotta do it. Probably for the rear and side delts.

The routine I'm doing came from Paul Carter's functional training blog. Its pretty much what I've been doing, its structured: main lift top set or two, high rep assistance, dinky but important muscle exercises. So Bench, Dips 50-100reps, lateral raises (or upright rows). Squat, Chins (50-100reps), top set of rows.

I am routine hopping, but since its all around the squat and deadlift and press, I figure no one cares as long as I'm consistent. Speaking of being consistent (or lack of) I recommend to anyone who wants to do MMA style training to go into it slowly and keep weight lifting. Like the plan I found: lift one day, cardio day, rest day. It doesn't seem like a lot of skill training, but you're probably going to do MMA for 90min-2 hours, and try doing that 4x a week and not feel like shit or getting hurt. Plus, if your like me and don't want to get smaller, 4x-5x a week will not help your goals. I'm going to be training boxing or some other style 2x-3x a week. It doesn't sound like a lot, but at least I'll still be able to keep powerlifting 2x-3x a week as well.