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?)
– 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.
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).
– 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.
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.
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.
– 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! 🙂