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post #1 of 11 (permalink) Old 06-13-2009, 07:49 PM Thread Starter
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back again!!

Hey guys, I don't know if any of you remember me but I had to take a month and a half off from all my MMA training because of 4 fractured fingers. However, Im back! I have a new program that I wanted to show you guys so you guys could tell me what you think!
I am eating about 3800 calories per day, give or take 100 or so. 700 of my calories are from Cytogainer, the rest are from eggs, oats, meats, chicken, beef, nuts, peanut butter, whole wheat, vegetables and fruits. I currently am 5 foot 9 inches, 140 pounds. I would like to be fighting at 165 as a lightweight or 175ish as a welterweight. Im 16 years old.

Monday- A.M. workout: weight training; things like squats, deadlifts, bench press, tire+sledgehammer, weighted pulls/chins and pushups, power cleans, snatches, clean and jerks, rows, weighted sprints, etc.

P.M. workout: 1 hour of Muay Thai

Tuesday- 1 hour of general MMA, 1 hour of jiu-jitsu

Wednesday- same as Monday just different weight routine

Thursday- same as Tuesday

Friday- just an AM weight routine

Saturday- 1 hour of jiu-jitsu and 1 hour of sparring
Sunday- rest (I may go bike riding or something for active recovery)

Anyways, thats my new plan so any things you guys see in there I could improve on or take out or switch up etc?
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post #2 of 11 (permalink) Old 06-15-2009, 10:45 AM Thread Starter
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any thoughts or advice? And I've read many times that some weight lifts like the bench press can actually hinder your flexibility in fighting and stuff. I've read numerous other times that that is absolute bullshit. Which is true?
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post #3 of 11 (permalink) Old 06-15-2009, 03:18 PM Thread Starter
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and just for a better idea here is my actual training schedule in the places where I wrote "Workout A, B, and C"
5x5= 5 sets of 5 reps
Monday A: 5x5 Squats
5x5 Bench Press
5x4 Power Clean
Superset: 4x5 weighted pull ups
4x12 weighted push ups
3 sets to failure farmers walk

Wednesday B: Push Press/Military Press 5x5
Deadlifts 3x5
Superset: weighted chin ups 3x5
weighted dips 3x12
3x6 (3 each side) of sandbag shouldering

Friday C: BB rows 5x5
Superset: weighted sprints
weighted squat jumps
4 sets (sprint , sprint back, 6 jumps)
Superset: depth plyo pushups 4x8
Power-Overs 4x10
Superset: rope climb
neck developer
4 sets (2 climbs, 8 neck lifts)
100 reps of sledgehammer+tire swings

So Yeah, Those are the "workouts" that im coupling with the muay thai, MMA, jiu-jitsu and the sparring once a week to try to start fighting! Again, any thoughts or advice is very appreciated and Im still curious about the bench press question! Thanks
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post #4 of 11 (permalink) Old 06-17-2009, 11:58 AM Thread Starter
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bump.
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post #5 of 11 (permalink) Old 06-17-2009, 08:11 PM Thread Starter
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all these views and not one little thing to say? Anything please? Any kind of criticism is welcome I want to know what you truly think of it all, and the bench press question.
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post #6 of 11 (permalink) Old 06-18-2009, 09:57 PM Thread Starter
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anything please???
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post #7 of 11 (permalink) Old 06-19-2009, 12:37 AM Thread Starter
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oh and im 5'9 140 pounds right now and I would like to be fighting at 165 or something around that so I upped my calories to about 3800 per day and its only been one week so I'm not sure if its enough for growth yet
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post #8 of 11 (permalink) Old 06-19-2009, 06:28 PM Thread Starter
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bump.
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post #9 of 11 (permalink) Old 06-21-2009, 09:57 PM Thread Starter
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bump!
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post #10 of 11 (permalink) Old 06-22-2009, 06:14 PM Thread Starter
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can I please get any advice on the above posts from anybody on what they think about it?
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