Training Log

[NovacekN]

Hello,

I'm looking to fight. Been training BJJ for a few years and boxing and wrestling...

Stats:

Age-19
Height-5'9"
Weight-200
Bodyfat-18%
RHR-60 BPM

I'm pretty stocky.

I have pretty bad OCD so I take 30mg of Paxil daily.

[NovacekN]

Day One-Muscular Endurance Program

Tempo Pushups-4x10
2 Series

Average HR-110 BPM

Rating-HARD!!

Starting Pushups-33

Squat-115 pyramid to 225 for doubles and singles.


Cardiac Output-

15 Minutes/Treadmill/Average HR=145 BPM/Average Speed-4 MPH/Distance-1 Mile

Only 15 to get adjusted.


Squat-3x5@185lbs. Max Acceleration

Sandbag Shoulders-5@165lbs. bag


Notes:

Triceps feel like JELLY!! Really hit them hard. Excited to add more volume to the cardiac output. I plan on continuing the squatting to keep up and improve lower body strength till I can rep out my 280lbs worth of weight. Shouldn't take to long being as I used to rep out 315 for 10 reps plus.

[NovacekN]

July, 26th, 2010-

Squat-I did a pyramid up to 245lbs. way below parallell.

Inverted Strap Rows-3x8/Concentric phase was done as explosively as possible.

Ground n' Pound

Double-End Bag

Shadow Boxing

Jump Rope


Had boxing class today. Felt good. Did...

Jab Drills

Double Jab Drills

Some other drills

And some pad work.

[NovacekN]

Day 2-LME-July, 28th, 2010-

Tempo Pushups-5x10/45 seconds rest between sets/1 series

Average HR=127 BPM

Notes:

Felt absolutely HARD!! Hard as hell for real! Was doing knee pushups in the first set.

[NovacekN]

Day 1 of Mark Rippetoe's Starting Strength:

Squat-3x5@Bar (45lbs)
Bench Press-3x5@Bar (45lbs)
Deadlift-1x5@Bar (45lbs)
Pull-Ups-3xFailure (pathetically, failure was at one unforntunately due to recent weight gain.)

Cardiac Output-15 minutes (stationary bike)

As you can tell I am trying to ease my way into training, very gently. I got time, so why not? Figure it'll help me in the long run.

[NovacekN]

Day 2 of Starting Strength:

Squat-3x5@55lbs.
Overhead Press-3x5@Bar
Power Clean-5x3@Bar

Had MMA classes tonight. Went over jab and parry in beginners class, and then went over a armbar, escape, and counter to the counter in advanced class.

[NovacekN]

Friday-Day 3 Starting Strength-

Squat-3x5@185lbs (moderate)
Bench Press-1x1@185lbs (thought I could get 3x5... WRONG!) (hard)
Deadlift-1x5@185lbs (easy)

[NovacekN]

Day 4-Starting Strength-

Squat-3x5@195lbs
Overhead Press-3x5@Bar
Power Clean-5x3@115lbs

Thinking about dropping the Overhead Press and exchanging it. My shoulders hurt doing it too bad.

[NovacekN]

Day 5-Starting Strength:

Squat-3x5@205lbs (easy)
Bench Press-3x2@165lbs (my bench will NOT increase for S*@#) (hard)
Deadlift-1x5@205lbs (easy)

[NovacekN]

Day 6-Starting Strength:

Squat-3x5@215lbs (moderate)
Bench Press-Skipped, shoulder hurts
Hang Cleans-3x3@155lbs (hard)