Posted: Tue Nov 25, 2008 5:49 pm
That's no doubt why you got interested in MMA fighting in the first place!
Exercise Prescription on the Net
I'd take the opportunity to change to a variation of these.Jungledoc wrote: Lower body, rotation 3 lifts:
- Bulgarian split squat
- DL/rack pull
I'm thinking I'll keep these as they are.
Substitute an incline DB bench for the standing shoulder press. You can mix up the grips - do neutral grip or pronated (as if you held a bar) - and mix up the incline - steep (close to upright, like 15-30 degrees off vertical) or not so steep (45 degrees) or shallow (60 degrees off vertical).Jungledoc wrote: Push, alternating 2 lifts:
- Standing shoulder press
- Pushup (I've been doing these in a sort of super-set with chins)
I'm thinking of doing flat bench again, alternating with incline DB presses.
I highly approve of cable rows, even though I pulled a muscle doing them. They stress your back nicely without getting into the balance/lower back stress issue that barbell rows can involve. You can also do one-arm dumbbell rows. I think that's an extremely underrated exercise - and it's often bizarrely put down as "non-functional" even by people who use rowing machines. Clearly they've never done alternating-oar rowing or had to get something behind the couch. :)Jungledoc wrote: Pull, alternating 2 lifts:
- Chin-up (ss with push-up)
- Face pull
I'm thinking chin-ups without the super-set, probably weighted, and bent-over DB rows. Maybe barbell row. We don't have a good place to do seated cable rows, although I like these and am thinking of building something to adapt the machine for these. Maybe later.
Check my workouts, again. I can try to describe or find videos of any of the wackiness I do. You can do an ab circuit, if you want, mixing different types together. Planks have a special hell if you do them first and then do dynamic ab exercises, then do the same circuit again 1-2 more times.Jungledoc wrote: Core, cycling through 4 exercises, but others thrown in:
- Front plank
- Side plank
- Pallof press
- Weight switches.
I try to mix up rectus and oblique-dominant exercises. Need new ideas.
Sure, no harm in this. You might want to consider super-setting such work in with a similar exercise to same time. Either an opposite (you've seen me do pushups supersetted with band pull aparts) or an identical exercise (seated DB power cleans with band pull aparts or face pulls). It's just faster because of less rest.Jungledoc wrote: Now I'm planning to add a 5th lift using a variety of assistance exercises. This may be something to further hammer an already-fatigued muscle, or to try to correct a perceived imbalance. I'm thinking Cuban rotaions, laying external rotations, lateral raises, shrugs, scap retractions, ets. Maybe even an occasional curl. Maybe calf raises?
Rotating in variations might be good anyway. When you go back to the originals next rotation, they should go up. Plus you're approaching your maximum weight on DLs, so going down to a lighter-but-harder variation could be useful.Jungledoc wrote:Both the DLs and Bulgarians I'd like to stick with a bit longer. I've just gotten to the point where they are hard work, and I'd like to see if I can take them a bit higher, weight-wise.
Heh. Understood. But in a way you can break your obsession by doing each exercise once every few weeks. Next time you get back to that variation you can see if your intervening work helped improve it.Jungledoc wrote:Someday I'll write and article titled, "Designing Exercise Programs for Obsessive People." The first rule will be, "Don't try to get them to mix things up too much.
Fatigue? You've been pulling and pulling and pulling. Sometimes you just can't recover fast enough.Jungledoc wrote:Deads/Rack Pulls
Testing for PR. Last week I did 255 for 3, but today I couldn't pull 260 for a single. No idea why not.
330# is more than I've pulled in any rep, partial or full. That's an achievement.Jungledoc wrote:So I know that's not a lot of weight for a lot of guys, but it's a big jump for me. I think the Rippetoe videos helped.
Heh. Merry Christmas, doc!Jungledoc wrote:Lifting all the weight in our little gym has been a goal for me for quite a while so it was really fun to look around the floor and see no extra plates laying around and knowing that I'd just lifted them all.
I guess your problem is a weakness off the floor - you've said you've broken reps off the floor and then gotten stuck. I'll repeat my suggestion you try snatch-grip DLs next cycle - you have to get good and low to do them. Or you could do haltings - the opposite of a rack pull, you pull until its just past your knees and then lower it back down. Another one I got from Mark Rippetoe's writing.Jungledoc wrote:Still, a little strange that I could take my RP up by 25# but couldn't do a single 5# heavier than my 3RM DL!
I think I'm one up on you - I've done 11 at least once in the past. Although not at this bodyweight. 10 chinups is a good show, doc. Get 10 more and you can win a free t-shirt from the USMC at their public recruiting drives.Jungledoc wrote:Chins--the most I've done in a single set.