Weekly Training Recap — With Adam (He’s Taking Over Today)!

Hey there! Today is Tuesday which means it’s time for a weekly training recap.

Unfortunately I haven’t run or lifted at all since last Tuesday when I fell and injured my shoulder. Luckily my shoulder is starting to feel a lot better and I do plan to run today (and I did yoga yesterday).

Since I don’t have a weekly recap of my training for you, Adam is subbing in and sharing his workout recap :).

Week at a Glance

Training for: Nothing specific.

Days lifting: 4

Days at MMA class: 2

Days running: 1 (Editor’s note: It’s a MIRACLE! Adam never runs!)

Hi guys! Today I’m taking over Kristina’s blog to share my weekly training recap. I’m not much of a runner, but I love MMA and weight lifting.

I’ve been following Jim Wendler’s popular 5/3/1 weight training program for several years now and I’ve been very happy with the results. Every session starts with working towards a new 5, 3, or 1 rep max on a big compound lift, followed by lower weight high volume assistance work.

It’s a nice balance between building strength and building size and it sticks to the basics. The thing I like most about it is that it includes a formula to calculate what your 5, 3, or 1 rep max attempt for that day should be. I love having a goal defined for me at every session.

I do a 4 day split: chest/bench, back/row, shoulders/press, legs/squat/deadlift. I have more of a rhythm than a set schedule for my workouts. Instead of always benching on Monday, for example, I just cycle through the days as I have time to lift. Last time was back so next time will be chest.

I then fit in trips to my MMA gym, cardio, and rest days as I can. My work schedule can get crazy sometimes so it helps to have my workout schedule be fluid.

(Editor’s Note: Adam is thinking about sharing his weekly recap along side mine every week. If he did that, what would you want him to include? Longer description? Pictures? Video?)


Chest Day 

– BB Flat Bench 5 @ 225lbs
– BB Incline Bench 4×12 @ 135lbs
– Dips 4×8
– DB Flys 3×10 @ 25lbs
– Tricep Rope Pushdowns 4×12 @ 110lbs
– DB Tricep Kickback 3×10 @ 10lbs

I’m still trying to get a feel for our new home gym setup. It feels kind of cramped in there and I’m always worried I’m going to run the barbell into the wall. I really like the dip handles I got. I need to get a dip belt at some point.


MMA Class

I did an hour of striking and an hour and a half of BJJ (Brazilian Jiu Jitsu).

I got to work with a new guy in the striking class which I always like. I was dead tired by the end of grappling though and only stuck around for 1 round of rolling (“rolling” is the term for sparring in grappling).


Shoulder Day

– BB Seated Overhead Press 5 @ 135lbs
– BB Seated Overhead Press 3×12 @ 95lbs
– DB Shoulder Raises 4×10 @ 25lbs
– Band Pull-Aparts 3×12
– BB Curl 4×12 @ 65lbs
– DB Concentration Curls 4×12 @ 25lbs

Shoulder day is my easiest lifting day so I like to do it after a tough night at MMA.

I’ve been using a band recently to try to keep my shoulders healthy. Pull-aparts feel good and work the oft neglected rear delt.


Rest Day

I ended up having to work late so I just took the day off.


Leg Day + 20 Minute Run 

– Front Squat 5 @ 225lbs
– Front Squat 3×12 @ 135lbs
– Bulgarian Split Squat 4×8
– Pull Throughs 3×12 @ 115lbs
– BB Twists 3×8 @ 95lbs
– 20 Min Easy Run in the Park

Same problem with benching, I’m constantly afraid I’m gonna hit something with the barbell. I did front squats because I felt like I had a little more control over the bar. I think I can’t actually hit anything though as long as I stay in the cage. I’m sure I’ll get used to it eventually.


MMA Class 

Hour and a half of striking. I haven’t been on a Saturday in a long time since we’ve been working on the house so much so it felt good to go. I mostly worked boxing with a lot of cardio heavy drills and finished with a lot of ab work.


Back Day 

– BB Yates Row 5 @ 225
– BB Yates Row 3×12 @ 135lbs
– Pull Ups 4×8
– Seated Cable Row 4×12 @ 110lbs
– Seated Cable Pulldown 4×12 @ 110lbs
– BB Curl 4×12 @ 65lbs

I always tend to go very high volume on back day. I like to work in some extra biceps work on this day too.

And that’s all I got! Thanks for checking out my post and let me know if you have any questions!

If Adam were to start sharing his weekly training recap every week along side mine, what would be helpful to include?

Longer descriptions of the workouts? Pictures of the lifts? Video? Not interested at all – that’s okay too, just let us know! 🙂


  1. Lisa @ Mile by Mile

    Its so interesting to see a week of training focused on strength! For some of the exercises it may be helpful to have a picture or link for those of us who have no idea what it is. (like I dont know what a Yates row is), then again I could easily google anything I dont know!
    I was thinking I could share Robs marathon training updates since he is actually doing some sort of substantial running these days, and I am not!
    Lisa @ Mile by Mile recently posted…30 Minute 90s Themed Spinning WorkoutMy Profile

    1. Kristina

      Yes, that would be awesome to see Rob’s training updates!

      I’ll make sure Adam includes links or video in the future!

  2. Nathaly Abrahan

    Hey Kristina! Great week of training. If you ask me, I’d like to see more pictures of his strength workouts (so that I can get more inspiration for mines) haha.
    Nathaly Abrahan recently posted…Week #2 of Training: When Your Body Ask You To Slow Down.My Profile

    1. Kristina

      You got it! In the future I’ll make sure Adam shares pics and videos or at least links to pics/video somewhere on the internet!

  3. Schlub

    I just want this recap continues to we can dude up the BAR a little bit lol.

    I agree with Lisa, fascinating to see a workout routine dedicated to lifting. I think it would be awesome to see some of the MMA stuff but it would be kinda creepy if Adam showed up recording in class lol.

    Pictures of the lifts would be very helpful.

    Great job Adam!
    Schlub recently posted…More Adventuring EpicnessMy Profile

    1. Kristina

      Hahha! He’s committed to sharing another recap next week! 🙂

  4. Lisa @ TechChick Adventures

    I’ve learned something new – I didn’t know strength training plans existed, but that makes sense!
    It’s interesting to hear about Adams workouts but most of the terminology is foreign to me. Learning opportunity!
    Lisa @ TechChick Adventures recently posted…Training Tuesday 2/7/17 – GCM edition!My Profile

    1. Kristina

      I know right? I never really think about lifting plans. I always just think “okay today is chest day” or whatever!

  5. Megan @ Meg Go Run

    25lb fly? My arms would snap like twigs! Fly always hurts my shoulders so I don’t do them. I’m probably doing themy wrong. That’s so cool you have a cable machine! I workout with free weights at home a lot but obviously can only do cables at the hym.
    Megan @ Meg Go Run recently posted…Posting on the fly!My Profile

    1. Kristina

      ME TOO. I remember 10 years ago though when I would do 3lb flys and he would do 5lb flys. He’s clearly made some progress!

  6. Ana

    wow! that is very interesting! Are you going to be competing on any MMA stuff? or how does that work? My fiancé does Aikido (he did it when he lived in Fort Lauderdale) and attends seminars there yearly. So, I’m always curious for what are the next steps on something like martial arts or such. Thanks for sharing Adam!
    Ana recently posted…I Own My Car!My Profile

    1. Kristina

      Adam’s coach is constantly trying to get Adam to compete because he’s really good, but Adam doesn’t want to. He just does MMA for fun/fitness!

      That’s so cool that your fiance still comes down here to do Aikido! I bet I know where he attends the seminars and if it’s where I think it is, it’s walking distance to my house. If you ever decide to come with him let me know!!!

  7. Susan

    Great training schedule! As I have gotten older, I am getting way more into weights (and sometimes cut my cardio sessions short so I can lift). MMA is no joke! My nephew did it for awhile and while I was supportive I just couldn’t go watch him compete. I’ve known him since he was a baby so watching him in such a violent sport was too much. I think I would be like Adam…train with MMA but not complete. That’s what I do with my running (swimming, cycling). I train and train and never race. Zero desire to race 🙂

  8. Karen

    This is a great reminder of how to really do strength workouts and keep things really focused. I’ve been slack doping very light general big muscles group sessions.
    Kristina, I missed that you fell, I hope you are feeling better!!

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