Powerlifter looking to convert...
 

Hey guys I've been an MMA fan for years and I've decided too take the plunge and start training for it. I've been powerlifting for the last 3 years so I've got a good strength base but I've really got to work on my conditioning. (i.e.-powerlifter=fatty fat fat fat)

My plan is basically this:
Step 1-Cut heavy weight training too 2 days a week and work on rigorous conditioning type stuff(bbell complexes, jump rope, high rep mini band stuff, sled dragging, etc) for a few months until I lose some weight and get in better shape.Right now I'm 245 @ about 20% bf, would like too be @ 210-220.

Step 2-Start taking classes in a city nearby(I live in a small town in central AB), probably Arashi Do in Red Deer.This will be hard because I work long shifts(12 hrs) on long hitches(15 days on, 6 off) but I'm pretty obsessive about my hobbies so I should be able too work it out.

Yesterday I did the following at work:
Jump rope x 2 min
Plyo jumps up 2 flights of stairs then back down x 2min
mini band wood chops x 15 a side
3 sets of this

Today I went too the gym
Bench Press
135x5
185x5
225x5
250x5

Standind OHP s/s w Chin Ups
135x7 BWx6(pr)
135x7 BWx5
135x6 BWx4

Dips s/s w DB Row(both hands, leaning like a BB row)
BWx10 85sx7
45lbx6 85sx6
BWx11 80sx6

Face Pulls
2 sets x20 reps

I've been doing a powerlifting program called the 5/3/1, which has been awesome for strength but I'll have too switch to some type of full body 2x a week routine.

Is your reasoning for switching up training regimes because of time constraints? In my very humble opinion on mma weight training one could benefit from split training like push/pull/squat instead of TBT, but keep in mind ive never lifted for mma, just wrestling.

Partly, but mostly just so I can focus on conditioning and weight loss. There's a lot of TBT training programs that are really good, but I'll be doing so little that it will just be for strength maintenance. After I've cut down a bit I'll be going back to a 3-4 day a week program, probably a modified westside type program.

Today was the last day of my work hitch which I always take off. I thought I was getting pretty good at jumping rope by being able too go 10 minutes wit only small 10 sec breaks until an ex kboxer I work with said he was expected too go 30 min in his class. 30 ******* minutes! I'd be puking my guts out.

Today I squatted and bitched out on cardio

Squat
barx10
135x3
225x3
added belt & wraps
275x5
315x5
345x4

good morning, beltless
135x5
185x5
225x5x2

oly squat, Raw
185x16

hyper extension holding 90lb db to chest
3x10-11

decline situp, 25lb plate behind head
3x6-8

cable wood choppers, 3 sets

felt good today except for missing thefifth rep on my last set of squats. Probably good have grinded it out but I did'nt want too try without spotters. I think I'll drag the sled out tommorow, nothing like dry heaving in the park!

Yesterday I did some conditioning stuff in the yard

jump rope-7min

Barbell complex, 115lbsx5reps
Row-highpull-split squat(each side)-push press-SLDL
2 sets

Heavy bag for about 5 min

This was pretty brutal, especially since it was 33c out today!(I do this stuff in my backyard.)

Today is strict press today and since I'm stopping the 531 I think I'll go for a max single. About a month ago I got 205 for 2, It would be the ******* tits if I could get two wheels!

Nice lifting, you're a strong guy. Keep it up!

Thanks wukkadb! I've read quite a few of your posts, you really know your shit.
2 wheel strict press was not to be.

Strict press
barx10
135x3
185x1
225x not even close.
185x5
135x12

Row
205x8
205x7x2
205x6x2

CGBP
185x7
205x5x2
185x8

DB Curls s/s with DB extensions
3 sets, don't remember exact reps

After the gym decided to drag the sled. I slapped 2 45's on it(sled weighs about 50) and dragged backwards until I could'nt take the quad burn and then dragged forward until I felt like hurling. Did this for 3 trips, about a min. break between. Took about 12 minutes and made me feel better for the mozza burger I ate. I spent the rest of the day chasing my 2 year old around, she's like a shark, does not stop!

Did some stuff in the yard
Jump Rope-8 min
snatches with 40lb db-10 a side
db swings-15
more jump rope-5 min
Heavy Bag-5 min

Convert to Judaism? Okay, easy, just need a wee little dive into the Mikvah pool, then I gotta tear off your foreskin.

WTF!!?? I think u posted in the wrong log or your very ******* drunk! hahaha!