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
Standind OHP s/s w Chin Ups
Dips s/s w DB Row(both hands, leaning like a BB row)
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.
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
added belt & wraps
good morning, beltless
oly squat, Raw
hyper extension holding 90lb db to chest
decline situp, 25lb plate behind head
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
Barbell complex, 115lbsx5reps
Row-highpull-split squat(each side)-push press-SLDL
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.
225x not even close.
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
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.
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