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Old 07-03-2009, 03:29 PM   #1 (permalink)
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Everything I do

Hey guys, I'm going to post my full training regimen and nutrition program exactly how I do it, and would really appreciate any criticism, of any kind, on all of it! Because I'm not a professional or anything with personal trainers, however I think my plan is good for now, but I can never be sure and would like to read some thoughts. I am 5 foot 9 inches, 145 pounds, 5% body fat, I have been training like this for 3 weeks and am going to have my first deload in another 3. You will see here that for the workouts all I wrote was "workouts" but farther down the page I have posted exactly what each workout contains. Here it is!

Monday: AM: Workout A
PM: Muay Thai

Tuesday: general MMA, Jiu-Jitsu

Wednesday: AM: Workout B
PM: Muay Thai

Thursday: general MMA, Jiu-Jitsu

Friday: AM: Workout C
PM: Boxing

Saturday: Jiu-Jitsu, sparring
Sunday: rest

Now, here are the "Workout A, B, and C"

Workout A
-Squats 5x5
-Bench press 5x5
-Power Clean 5x5
-weighted pull upsx5/weighted push upsx12, 3 sets
Finisher: Farmers Walk, 3 sets

Workout B
-Push press 5x5
-Deadlifts 5x5
-weighted chin upsx5/weighted dipsx12, 3 sets
-Sandbag shouldering, 3x6 (3 each shoulder)
-core circuit- 3x through: 5 rollouts, 30 Russian twists, 60 chinnies

Workout C
-BB rows 5x5
-weighted sprintsx2(there and back)/weighted squat jumpsx4, 4 sets with the jumps and then 3 more without the jumps
-rope climbx2/neck developerx8, 4 sets
-depth plyo pushupsx8/power-oversx8, 3 sets
-100 Sledgehammer swings

So those are the workouts A, B, and C. And that tells you pretty much how I train, here is my diet.

Meal 1: 6 egg omelet (4 whole, 2 whites) with roast beef mixed in, 1 piece protein toast with 1 tablespoon organic peanut butter, 1 pear

Meal 2: banana, whey shake w/ raw oats
workout
Meal 3: banana, whey shake w/ raw oats

Meal 4: 1 piece protein toast with 1 tablespoon organic peanut butter

Meal 5: 10 oz chicken breast, 1 sweet potato, 3 oz carrots

Meal 6: this is another preworkout meal and I would like for it to be around 300 or so calories, I was thinking a handful of nuts and another whey shake with raw oats? Any advice or help with this meal would be awesome!

Meal 7: moms dinner (good stuff)

Well there it is, my training, my nutrition, all of it! Tell mme what you think! Any criticism is appreciated and im still looking for any ideas on the "meal 6"! Thanks!
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Old 07-03-2009, 04:07 PM   #2 (permalink)
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oh and im 17 if that means anything
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Old 07-04-2009, 11:22 AM   #3 (permalink)
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Looks pretty good, but I think you do too much weight lifting. Diet looks good though, I would just focus on doing more skill training and doing weight lifting 2x per week. I also don't like 5x5 for powercleans, I'd stick to 1-3 reps per set.
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Old 07-04-2009, 11:53 AM   #4 (permalink)
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so like a 6x3 for the cleans?
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Old 07-04-2009, 12:59 PM   #5 (permalink)
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Originally Posted by KratosX91 View Post
so like a 6x3 for the cleans?
Yes, I'd say that's better. How long have you been doing 5x5 with compound lifts? Do you feel sore and/or tired from all this training, or are you able to handle it?
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Old 07-04-2009, 04:21 PM   #6 (permalink)
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im starting to get sore/tired throughout the day. But the cleans are what were killing me. I changed them to a 7x3. I'm just going to go another 2 or 3 weeks and then im going to do a deload week. The rest are feeling fine. If they get too hard and im failing im gonna drop the weight 10 percent and keep moving forward from there since im adding 5 lbs per week. Or im going to change the sets. I have a pretty high work capacity though so hopefully I can train like this for 6-8 weeks comfortably before needing to deload. And im 3 weeks in now, just going another 3 before I deload.

Last edited by KratosX91 : 07-04-2009 at 04:25 PM.
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Old 07-07-2009, 04:09 PM   #7 (permalink)
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Hey and by the way, I failed to mention that also Im looking to fight at like 170 or so eventually (im in no rush) so how does my diet look to help with growing slowly?
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Old 07-07-2009, 05:19 PM   #8 (permalink)
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Do you feel that you get enough rest? How high is your calories intake? No endurance training? Sounds good though.
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Old 07-07-2009, 06:08 PM   #9 (permalink)
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I sleep like 10 hours per night. My calories will be around 3400-3800 or so. Again, wondering if that's enough to support slow growth? And my "endurance" training so far has been my skill training too. I'm coupling them both, like at MT a lot of the guys there go 75-80% on the bag work and then 100% on the final move like a head kick or leg kick, I don't. I go 100% through everything, go full out, nonstop the whole way through and the skill sessions make for good cardio training.
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Old 07-09-2009, 12:14 PM   #10 (permalink)
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I'm getting told that its too much weight training and that I'm going to burn out on it once the weights get really heavy. It was suggested I cut to weights 2x a week and do less volume. Like 6x3 instead of 5x5? What you guys think?
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