Hey guys, welcome to my log, where I attempt to become a professional fighter. Recently heard about this site, and I decided I'd like to put my progress on the internet to be judged and criticized by the world, and also to hold myself accountable for my success/failure. Some background on me... I'm 18 years old, and like many other kids my age, I have the dream of becoming a professional fighter and competing in MMA. Before this, I played rugby competetively all my life, playing at national level twice, I also did athletics and ran a 11:89 second 100 meters at my peak.To achieve my goals, I've designed a program, where will do between 4-5x MMA a week (depending on how I feel) and 3x gym-work a week. I will be running the 5-3-1 program and adding some power/explosivity work (plyometrics) on the side, which I will do before each lifting session. Despite my numbers being weak, I decided on 5-3-1 for several reasons:
-It allows me to devote more focus to assistance work, I believe as an MMA fighter while the big 3 should be the focus of my training, heavy assistance work is important because I need to be strong all over in every movement, I'm not training for a powerlifting comp.
-It allows adequate recovery for my MMA sessions due to low volume.
Stats as of right now for first cycle (I'm actually halfway through first cycle of 5/3/1 as only got to creating my log now)
BW: ~78kg UPDATE: 02/06/2012 ~85kg
Squat: 125kg UPDATE: 02/06/2012 122.5kg x 5
Deadlift: 142kg UPDATE: 02/06/2012 137.5kg x 5
Bench press: 100kg UPDATE: 02/06/2012 ~90kg x 6
Military press: 57kg UPDATE: 02/06/2012 55kg x 5
Additional:
Power clean: 80kg (first time I ever tried the exercise, never done a front squat in my life either) UPDATE: 02/06/2012 90kg x 3
Pendlay row(strict): 75kg (estimated from 5rm) UPDATE: 02/06/2012 ~85kg
Close-grip bench press: 90kg UPDATE: 02/06/2012 ~96kg
Weighted dip: BW + 45kg or ~ 123kg total weight (I will calculate %'s off total weight because otherwise it doesn't work :/, anything below my BW I will just do BW with) UPDATE: 02/06/2012 BW+60kg or 145kg total weight
Good morning: 70kg UPDATE: 02/06/2012 ~81kg
Weighted jump: 25kg dumbells in each hand onto 30inch box. UPDATE: 02/06/2012 No longer do this exercise as got too dangerous
Plyo-pushups: To be determined whether I will vary weight for these (not sure where to attatch weight) or whether I will vary height that I explode onto, need a measurable way to track progression.
Front squat: To be determined UPDATE: 02/06/2012 3 x 90kg
Will take 10% off all of these for the first cycle
Will follow 5-3-1 for all the main lifts + barbell rows, and wendler's assistance protocol for all the other assistance exercises (as outlined in 5-3-1 2nd edition), aka:
Week one - 50% x 10 60% x 10 70% x 10
Week two - 60% x 8 70% x 8 80% x 6
Week three - 65% x 5, 75% x 5, 85% x 5
Week four - 40% x 5, 50% x 5, 60% x 5
The split will be this:
Monday
16:00 - 18:00 Jump training, Power cleans, Squats, Good mornings
19:00 - 20:30 Youtube videos of muay thai techniques/fights and take notes
Tuesday
12:00 - 13:30 Youtube videos of jiu jitso techniques/fights and take notes
20:30 - 22:00 Jiu jitsu
Wednesday
12:00 - 14:00 Plyo-pushups/med-ball slams, Bench press, Pendlay row, Weighted dip
19:00 - 21:00 Muay thai
Thursday
12:00 - 13:30 Youtube videos of jiu jitsu techniques/fights and take notes
20:30 - 22:00 Jiu jitsu
Friday
12:00 - 14:00 Deadlift, Military press, Front squat, Close grip bench press
15:30 - 17:00 Youtube videos of muay thai techniques/fights and take notes
19:00 - 21:00 Muay thai
Saturday
09:00 - 12:00 Jiu jitsu
Sunday
Off - watch movies with girlfriend all day and chill out
The weights for the lifts and for the jumps/plyo-pushups/medball slams will be these:
Week 1
military press deadlift bench press squat
5 
-It allows me to devote more focus to assistance work, I believe as an MMA fighter while the big 3 should be the focus of my training, heavy assistance work is important because I need to be strong all over in every movement, I'm not training for a powerlifting comp.
-It allows adequate recovery for my MMA sessions due to low volume.
Stats as of right now for first cycle (I'm actually halfway through first cycle of 5/3/1 as only got to creating my log now)
BW: ~78kg UPDATE: 02/06/2012 ~85kg
Squat: 125kg UPDATE: 02/06/2012 122.5kg x 5
Deadlift: 142kg UPDATE: 02/06/2012 137.5kg x 5
Bench press: 100kg UPDATE: 02/06/2012 ~90kg x 6
Military press: 57kg UPDATE: 02/06/2012 55kg x 5
Additional:
Power clean: 80kg (first time I ever tried the exercise, never done a front squat in my life either) UPDATE: 02/06/2012 90kg x 3
Pendlay row(strict): 75kg (estimated from 5rm) UPDATE: 02/06/2012 ~85kg
Close-grip bench press: 90kg UPDATE: 02/06/2012 ~96kg
Weighted dip: BW + 45kg or ~ 123kg total weight (I will calculate %'s off total weight because otherwise it doesn't work :/, anything below my BW I will just do BW with) UPDATE: 02/06/2012 BW+60kg or 145kg total weight
Good morning: 70kg UPDATE: 02/06/2012 ~81kg
Weighted jump: 25kg dumbells in each hand onto 30inch box. UPDATE: 02/06/2012 No longer do this exercise as got too dangerous
Plyo-pushups: To be determined whether I will vary weight for these (not sure where to attatch weight) or whether I will vary height that I explode onto, need a measurable way to track progression.
Front squat: To be determined UPDATE: 02/06/2012 3 x 90kg
Will take 10% off all of these for the first cycle
Will follow 5-3-1 for all the main lifts + barbell rows, and wendler's assistance protocol for all the other assistance exercises (as outlined in 5-3-1 2nd edition), aka:
Week one - 50% x 10 60% x 10 70% x 10
Week two - 60% x 8 70% x 8 80% x 6
Week three - 65% x 5, 75% x 5, 85% x 5
Week four - 40% x 5, 50% x 5, 60% x 5
The split will be this:
Monday
16:00 - 18:00 Jump training, Power cleans, Squats, Good mornings
19:00 - 20:30 Youtube videos of muay thai techniques/fights and take notes
Tuesday
12:00 - 13:30 Youtube videos of jiu jitso techniques/fights and take notes
20:30 - 22:00 Jiu jitsu
Wednesday
12:00 - 14:00 Plyo-pushups/med-ball slams, Bench press, Pendlay row, Weighted dip
19:00 - 21:00 Muay thai
Thursday
12:00 - 13:30 Youtube videos of jiu jitsu techniques/fights and take notes
20:30 - 22:00 Jiu jitsu
Friday
12:00 - 14:00 Deadlift, Military press, Front squat, Close grip bench press
15:30 - 17:00 Youtube videos of muay thai techniques/fights and take notes
19:00 - 21:00 Muay thai
Saturday
09:00 - 12:00 Jiu jitsu
Sunday
Off - watch movies with girlfriend all day and chill out
The weights for the lifts and for the jumps/plyo-pushups/medball slams will be these:
Week 1
military press deadlift bench press squat
5 
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