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.
Friday, June 18, 2010
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My personal preference with any type of pull (rows, DL's) is to keep my hands where they fall straight down when relaxed. Personally I don't like upright rows specifically for this reason, they seem to be a very unnatural movement for the shoulder/wrists etc...
ReplyDeleteI do have one piece of advice for you though: Clarify your goals. Are you lifting to assist in your MMA training? Are you lifting just to lift and get stronger from a powerlifting perspective? I get the sense that you're not sure which of these avenues you're pursuing. You can certainly use elements of powerlifting programs to assist in your athletic training (just go look at Defranco's routines). You said it yourself, you need more consistency, start by defining your goals.
You certainly don't need to justify anything you're doing to us or to anyone else as long as it is consistent with the goal you've laid out.
I'm not powerlifting to help my fighting at all. I'm sure there is a big carry over to it, but I want to lift to get big and strong, and because I like it. I'm pretty much trying to be both a pler and a fighter. If not, then I'll be a pler who uses fighting as cardio. It will eventually hurt me, but in my beginning stages it wont hurt too bad.
ReplyDeleteIf this is the case, then the most important thing you can do right now is to lift at the same time as the other people on this blog. It is more important than your training program, your diet, or anything else you are doing. You will get much more advice and make much better progress if you are surrounded by people who are serious about lifting.
ReplyDelete-- Hi Aaron, I don't think that there is anything wrong with routine hopping, as long as you give each routine a decent try. There is nothing like personal experience. Also, what Nate wrote above is the best suggestion anyway.
ReplyDelete-- I've browsed through the functional strength blog a couple of times, and it seems to be packed with good info. Link: http://functional-strength.blogspot.com/
Is there any reason you're doing upright rows instead of cleans?
ReplyDeleteThanks a lot guys, I appreciate the advice. I'm doing upright rows instead of cleans because I forgot about cleans...oops.
ReplyDelete