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**wukkadb** · 01-18-2008, 07:44 PM

Quote:

Originally Posted by Tripod87

Just out of curiosity wukka, about how long do you wait between sets? I see you doing a whole bunch of one rep sets with the same weight like with barbell snatch and was just curious. I really enjoyed looking through your log though as I really want to implement a push, pull, leg type of workout.

Well for the snatches* I was actually waiting about 90second-120second between sets, but that was just because it was a bunch of sets of 1 reps. For heavy squats/deads/etc, I usually wait about 2-3 minutes between sets, sometimes more, sometimes less. I would definitely suggest a push/pull/leg type workout, you will notice great gains when you start out as well! Thanks for the positive feedback

wallysworld191 · 01-18-2008, 07:59 PM

hey wuk, where are you training and in what? what things are you doing in training, and do you have any plans to compete anytime soon?

also what your doing here is great, but if you get a note book and write this things down, plus how your body is feeling as your doing them and what you would like to improve, would be good. and do the same for your grappling, set a goal for a day, or have a plan on a series of things you want to work on for a day, like working on armbars from gaurd, how each felt which ones you like which ones you dont. etc. then try and have a match record how you did and what you learned and what you would like to do differently. you can do the same for your thai. these are just some things i do. you should try it, i think you'd like it.

**wukkadb** · 01-18-2008, 08:11 PM

Quote:

Originally Posted by wallysworld191

hey wuk, where are you training and in what? what things are you doing in training, and do you have any plans to compete anytime soon?

also what your doing here is great, but if you get a note book and write this things down, plus how your body is feeling as your doing them and what you would like to improve, would be good. and do the same for your grappling, set a goal for a day, or have a plan on a series of things you want to work on for a day, like working on armbars from gaurd, how each felt which ones you like which ones you dont. etc. then try and have a match record how you did and what you learned and what you would like to do differently. you can do the same for your thai. these are just some things i do. you should try it, i think you'd like it.

I'm not training anything right now. I'm looking to start training again, but probably just strict Bjj, but only time will tell. Right now I'm focusing on getting my cardio better, eating healthier, gaining strength, and also working technique at home(as much as I can). I have a heavy bag and a double end bag in my garage, as well as brothers to spar with and a couple friends who know Bjj as well. Ideally I would like to start doing Bjj again, 1-3 times a week, and compete in that.

dubya · 01-18-2008, 10:24 PM

Quick question Wukka...How many times a week to you perform your push, pull, and leg workouts each? I'm thinking of doing the same because with my current workload and going to the gym for a couple hours almost every night for skill work I find it hard on my joints when I do my full-body strength routine three times a week on top of all that.

**wukkadb** · 01-18-2008, 10:30 PM

Quote:

Originally Posted by dubya

Quick question Wukka...How many times a week to you perform your push, pull, and leg workouts each? I'm thinking of doing the same because with my current workload and going to the gym for a couple hours almost every night for skill work I find it hard on my joints when I do my full-body strength routine three times a week on top of all that.

I would suggest a 3 day split for push/pull/squat, but you can very easily have a good 2 day split as well. Try doing something like this:

Day One:
Deadlifts: 5x5
Cleans: 3x5
Front squats: 3x5
Pull ups: 3x5

Day Two:
Back Squats: 5x5
Bench Press: 5x5
OH Press: 3x5
Dips: 3x8

If that is even too much volume, something like this would well very well also:
Day One:
Deadlifts 5x5, 2x3
Rows 5x5

Day Two:
Squats: 5x5, 2x3
Push Press: 5x5

Also, if you have a pull up bar and dip bar at your gym, just do those whenever you get the chance. They are excellent BW exercises they build strength, endurance, and explosiveness even.

dubya · 01-18-2008, 10:48 PM

Thanks Wukka, I'm going to try the first option except I may turn the sets of three to sets of five even that is less sets that I'm doing now, thanks for the quick advice.
And yes I already do a fair number of pull-ups and dips those two are a couple of my favorite exercises to do and I agree they work excellent!

**wukkadb** · 01-18-2008, 11:25 PM

Quote:

Originally Posted by dubya

Thanks Wukka, I'm going to try the first option except I may turn the sets of three to sets of five even that is less sets that I'm doing now, thanks for the quick advice.
And yes I already do a fair number of pull-ups and dips those two are a couple of my favorite exercises to do and I agree they work excellent!

Awesome man. If you have any questions about form, sets/reps, etc, feel free to ask

C.Beeby · 01-18-2008, 11:44 PM

Quote:

Originally Posted by wukkadb

I would suggest a 3 day split for push/pull/squat, but you can very easily have a good 2 day split as well. Try doing something like this:

Day One:
Deadlifts: 5x5
Cleans: 3x5
Front squats: 3x5
Pull ups: 3x5

Day Two:
Back Squats: 5x5
Bench Press: 5x5
OH Press: 3x5
Dips: 3x8

If that is even too much volume, something like this would well very well also:
Day One:
Deadlifts 5x5, 2x3
Rows 5x5

Day Two:
Squats: 5x5, 2x3
Push Press: 5x5

Also, if you have a pull up bar and dip bar at your gym, just do those whenever you get the chance. They are excellent BW exercises they build strength, endurance, and explosiveness even.

'Atta boy. Nice work.

**wukkadb** · 01-20-2008, 05:57 PM

01/20/08 - Press

Strict OH Press
92x1x3
92x1x3
103x1x3
103x1x3
108x1x3

Powercleans(hook grip)
103x1x5
112x1x5
112x1x5

DE Push Press
90x1x10
90x1x10
90x1x10

Dips
BWx5x5

Weight: 161.5 lbs

Thoughts: I drank a lot last night so I feel shitty now, but I'm glad I gutted through this workout. The DE Push Presses were very tiring, they left me winded and my shoulders hurtin'

**wukkadb** · 01-22-2008, 05:24 PM

01/22/08

-Small, intense cardio session with brother. We did some jump rope, sprints, and wheel barrow pushes. *puke*

-Light stretching..

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