Encompassing Athleticism and Fighting

Sano

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New Goals - New log. Old one can be found here: http://forums.sherdog.com/threads/sano1s-training-log-working-towards-a-goal.2864867/

I have begun MMA training again and have broadened my horizons a little bit when it comes to training. I am running a more complete S&C program now and will divide my focus between gymnastic/BW strength, mobility/prehab, explosive training, and powerlifting. Most of all because I think it's fun.

Bodyweight:
88-92kg

Maxes:

Squat 115kg - 132,5kg (23/12/2015) - 135kg (10/02/2016) - 137,5kg (02/03/2016) - New PR 145kg (05/02/2017)
Deadlift 135kg - 162,5kg (22/12/2015) - 170kg (30/12/2015) - 175kg (25/02/2016) - New PR 180kg (16/04/2017)
Trapbar DL 200kg (12/3/2018)
Military Press 60kg - 65kg(09/06/2015) - 67.5kg (30/06/2015) - New PR 70kg (23/12/2015)
Bench Press 95kg - 102kg(10/06/2015) - 105kg (24/07/2015) - PR 107kg (29/02/2016) - New PR 110kg (30/07/2017)

Ongoing Lifting Goals:

Squat - 3x115kg: Done (5x115kg)
Squat2 - 1x135kg: DONE! YES
Squat3 - 3x130kg: Done (4x130kg)
Squat4 - 1x160kg:

Deadlift - 3x135kg: Done
Deadlift2 - 1x150kg: Done
Deadlift3 - 3x150kg: Done
Deadlift4 - 1x180kg: Done
Trapbar Deadlift - 3x170kg:

BW Goals:


Front Lever
Side Lever
1 Minute Free Handstand
Pistol Squat: Done
Rope Climb
Muscle Up


Long Term Lifting Goals:

Squat - 2 x bodyweight - 175kg
Deadlift/Trapbar DL - 2.5 x bodyweight - 220kg


Let the training begin!
 
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Starting by reposting the last few training sessions with my new training regiment:

I've been training all summer, but have been changing things up a little bit. I am still doing MMA, but having a little break because I sprained two of my knuckles. It's taking forever to heal, oh well. A lot of stuff that can be improved in the meantime.

Warmup:
- Walking BW lunges, sidesteps, calf raises, squat variations and a little upper body mobility.
- Jump rope.

Jump training:
- CMJ 3x5 reps, focus on triple extension.
- 30 inch Box Jumps 3x5 reps, focus on landing soft.
- 24 inch Drop Jumps 5 reps, focus on absorbing and landing soft.

Gymnastics:
- Deck Squats 3x7 reps + Skiers.
- Arch Body Holds 5x30 seconds + Hip Circles.
- Tuck Ups 4x12 reps + Stiff Legged Windmills with about 5lbs.
- Wrist Warmup/Exercises
- Tripod 4x42 seconds + Seated Shoulder Flexion with bar.

PL/Weightlifting:
- Overhead Squat with bar.
- Pause Squat 1x8 reps at 60kg.
- Squats 5x5 80kg, last one paused.

Misc/rehab/prehab:
- Prone Leg Curls 3x10 reps with 14kg, I need to isolate my hamstrings more to counter some of the anterior knee pain secondary to my ACL replacement.
- Single Prone Leg Curls 3x10 reps with 5kg, with injured leg.
- Circuit of Lateral Raises, Push Press and Rows, dat pump.
- Stretching (hip flexors, quads, glutes, obliques, pecs) and foam rolling for a while.
 
Warmup:
- Jump rope. Did 200 consecutive swings. Will try to reach 500 uninterrupted.
- Walking BW lunges, sidesteps, calf raises and a little upper body mobility.

Jump training:
- CMJ 2x5 reps, focus on triple extension.
- 30 inch Box Jumps 2x5 reps, focus on landing soft.
- 24 inch Drop Jumps 5 reps, focus on absorbing and landing soft.

PL/Weightlifting:
- Warmup
- RDL 3x5 reps 60kg
- Deadlift 1x5 reps 80kg, 2x5 reps 100kg

Gymnastics:
- Deck Squats 4x8 reps + Skiers.
- Arch Body Holds 4x42 seconds + Hip Circles.
- Tuck Ups 3x12 reps + Stiff Legged Windmills with about 5lbs.
- Tripod 4x60 seconds + Seated Shoulder Flexion.

Misc/rehab/prehab:
- Circuit of BW Bulgarian Split Squats, bandwork for the rotator cuff and trap 3/lower trap, Lunges and Pullups with straight leg raises.
- Light lower body mobility.

+ Sauna :)
 
Warmup:
- Jump rope.
- Drilling footwork and ducking, slipping and weaving.
- Light shadowboxing.
- Drop squats.

Jump training:
- CMJ 3x5 reps, focus on triple extension.
- 30 inch Box Jumps 3x5 reps, focus on landing soft.
- A few hurdle jumps.

PL/Weightlifting:
- Warmup with broom, deep squat.
- Pause Squat 1x10 reps at 60kg.
- Pause Squat 5x5 reps at 80kg.

Gymnastics:
- Bent Hollow Body Holds 5x30 seconds + Cat Cow.
- Scapular Shrugs 4x15 reps + Swivel Hips.
- Hinge Rows 5x7 reps + Upright Lat Lean.
- Pushups 4x12 reps + Xiaopeng Forward.

Misc/rehab/prehab:
- Prone Leg Curls 3x10 reps with 14 kg.
- Prone Single Leg Curl 3x10 reps with 5 kg focusing on the eccentric part.
- Pullups 3x5 reps with straight leg raises.
- Lunges.
 
Warmup:
- Jump rope.
- Footwork.
- Walking Lunges
- Light shadowboxing.
- Calf raises

PL/Weightlifting:
- Warmup with bar.
- RDL 10x60kg
- RDL 10x80kg
- Deadlift 5x5 reps at 90kg.

Gymnastics:
- Bent Hollow Body Holds 4x42 seconds + Cat Cow.
- Scapular Shrugs 4x15 reps + Swivel Hips.
- Hinge Rows 5x7 reps + Upright Lat Lean.
- Pushups 4x15 reps + Xiaopeng Forward.
- Wrist Warmup/Exercises
- Tripod 4x60 seconds + Seated Shoulder Flexion.

Misc/rehab/prehab:
- Reverse Lunges 3x12 reps
- Pullups 3x5 reps with straight leg raises.
- Band work for rotator cuff
- Stretching and mobility
- 30x6kg lateral raises.

I am noticing my arms and shoulders are getting bigger and I am getting leaner too. About 88kg atm. All my upper body work is gymnastic training, except a few lateral raises here and there. I am nearing a few progressions and it's getting tougher. The hardest part is the short rest time.
 
Warmup:
- Shadow Boxing.
- Calf Raises.
- Walking Lunges.

Jump training:
- CMJ 3x5 reps, focus on triple extension.
- A few 24 inch jumps.
- 30 inch Box Jumps 3x5 reps, focus on landing soft.
- Drop Jumps 3x5 reps (landing only).

PL/Weightlifting:
- Warmup with broom.
- Warmup with bar.
- Pause Squat 10x60kg.
- Squat 6x80kg - last one paused.
- Squat 4x6 reps at 90kg - a few of them paused.

Gymnastics:
- Arch Body Holds 4x42 seconds + Hip Circles.
- Tuck Ups 4x15 reps + Stiff Legged Windmills with about 5lbs.
- Deck Squats 4xX reps (trying to keep the reps clean and focus less on amount. I have a hard time doing them without pushing off with my hands) + Skiers.

Misc/rehab/prehab:
- Reverse Lunges 3x15 reps each leg.
- Pullups 3x5 reps with straight leg raises.
- 3 sets of AMRAP lateral raises 6kg and pushups.

Squats got me pretty good. Arch Body Hold is a bitch man. I was tired as hell going into this training session and I was shaking like a leaf trying to get through it.
 
Warmup:
- Some fun work with a tennis ball. Some oldschool boxing training I learned from my old boxing gym. I forgot how excellent tennis balls are.
- Shadowboxing with ball under chin

PL/Weightlifting:
- Warmup with bar.
- Deadlift 10x60kg.
- Deadlift 8x80kg.
- Deadlift 5x5 reps at 90kg.

Gymnastics:
- Bent Hollow Body Holds 4x42 seconds + Cat Cow.
- Scapular Shrugs 5x15 reps + Swivel Hips - next progression!
- Hinge Rows 4x8 reps + Upright Lat Lean.
- Pushups 4x12 reps + Xiaopeng Forward.
- Wrist Warmup/Exercises
- Tripod 5x60 seconds + Seated Shoulder Flexion with bar - next progression!

Misc/rehab/prehab:
- Pullups 3x4 reps with straight leg raises.
- Band work for rotator cuff.
- A little stretching.

I was completely spent during this session. I've been having some major DOMS since the squat session two days ago, my legs are killing me. Can barely walk, but I went anyway, and I tried pushing through the entire workout. I think I am overtrained a bit, because I was hitting walls left and right. I know I'm trying to do a lot here. I'll figure it out.
 
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Standup training today at the MMA gym. A few shadowboxing rounds, a few pad rounds and then about 30 minutes of sparring. Sparred about 5 different guys, a few of the rounds were a little rough hehe. No black eyes today though. Good work.
 
Nice session today.

PL/Weightlifting:
- Warmup.
- Squat 10x60kg.
- Squat 5x80kg.
- Squat 5x5 reps at 85kg.

Misc/rehab/prehab:
- Pullups 3x5 reps with straight leg raises.

Went outside afterwards and did my gymnastic work and some extra stuff on the bars.

Gymnastics:
- Arch Body Holds 4x45 seconds + Hip Circles.
- Tuck Ups 5x15 reps + Stiff Legged Windmills - next progression!
- Deck Squats 4x8 reps + Skiers.
- Wrist Warmup/Exercises.
- Headstand 4x15 seconds + Standing Shoulder Extension with bar.

Some light stretching.
 
Had a pretty fun session today! Just started school again, it's great, and worked out with a friend of mine from class.

Warmup:
- Some light mobility.
- Light heavybag work (giving him a few pointers).
- Then we decided to grapple a little bit haha, it was fun. I suck at grappling, but I did manage to submit him about 5-6 times in five minutes. I might be a bad technical grappler, but I know one or two subs and I'm a semi decent wrestler. Oh and he's a complete grappling novice and I'm stronger so lol. I'll be back at the gym soon getting dominated by guys half my size. I'm really considering learning grappling properly. A few classes a week. I'll drop my S&C training down as soon as I hit a few PRs.

PL/Weightlifting:
- Warmup.
- Deadlift 10x60kg.
- Deadlift 8x80kg.
- Deadlift 4x110kg.
- Deadlift 3x130kg.
- Deadlift 2x150kg
- Deadlift 1x160kg.
- Deadlift 1x170kg.

Decided to go a little heavy here and see where I was at. I stopped at 170kg as it was a bit of a grinder. Seems like I'm not too far off my max. I'll keep up my 5x5 untill i hit about 110kg or something and then start to up the weight and drop the sets a little bit.

Gymnastics:
- Forearm Plank 4x48 seconds + Straddle Running Man.
- Narrow Pushups 4x12 reps + Xiaopeng Forward.
- Headstand 4x20-30ish seconds + Standing Shoulder Extension.

Misc:
- Some shoulder girdle work. Primary adduction and depression of the scapula, and opening up a little bit. Also some pretty challenging work for trap 3.
- Some neck mobilization. My neck is hurting pretty bad. I think it's the headstands.
 
Warmup:
- Light mobility
- Squat prep

PL/Weightlifting:
- Warmup
- Squat 5x80kg
- Squat 5x100kg
- Squat 3x110kg
- Pause Squat 6x80kg

Gymnastics:
- Headstand 3x30-40ish seconds
- Hinge Rows 3x8-9 reps

Misc:
- BW Pullups 4x5 reps with Leg Raises
- BW Pullups Isometric holds at top, about 10-15 seconds, slow eccentric
- Lateral Raises 2-3x15ish reps with 6kg
- Reverse Lunges and BW Squats
- Light mobility
 
Yesterday I did some drilling, bagwork and shadowboxing:





Light work today

Warmup:

- Short shadowboxing
- Dynamic stretching

PL/Weightlifting:
- Warmup
- Reverse Lunges
- Squat 3x5 reps at 70kg

Gymnastics:
- Narrow Pushups 3x10 reps + Xiaopeng Forward
- Arch Forearm Plank 2x35 seconds + Straddle Running Man
- Arch Body Hold 2x35 seconds + Internal Hip Rotation
- Straddle Up 2x5 reps + Jefferson Curl
 
Felt some flu or something so I took things light again. I'm going to up my frequency a lot and try to chill a little with the intensity. Those 3+ hour training sessions are just not working for me, I have zero energy and it is getting in the way of my MMA training. Anyway!

Warmup:
- Short shadowboxing
- Dynamic stretching

PL/Weightlifting:
- Warmup
- Reverse Lunges
- Squat 10x60kg + Frog (my internal hip rotation is literally pathological)
- Squat 2x5 at 80kg + Frog
- Pause Squat 8x60kg

Gymnastics:
- Hinge Rows 2x8-9 reps (I used towels for grip on a bar) + Scapular Retraction
- Some Scapular Shrugs + Xiaopeng Backwards
- Narrow Pushups 2x10 reps + Sitbacks
- 8xBW Pullups with leg raises + Iso hold
 
Went to standup monday, managed to record a few videos:

Sparring:



Bagwork vid (it's hard to see because I'm standing far back):


Got some hard sparring after that vid and I am dealing with a pretty heavy headache.
 
Did some light work at the gym.

Warmup:

- 10 min walk
- Dynamic stretching
- Prone Leg Curls 10x9kg, 10x14kg, 10x24kg and 10x32kg

PL/Weightlifting:
- Warmup with broom
- Reverse Lunges
- Pause Squat 6x80kg + Frog
- Squat 2x5 at 80kg + Frog

Gymnastics:
- Hinge Rows 2x8-9 reps
- Some Scapular Shrugs + Xiaopeng Backwards
- Some Straddle Ups
- Some Arch Forearm Plank
- Narrow Pushups 2x12 reps + Sitbacks
- 5xBW Pullups with leg raises + Iso hold for 3 sets

Misc:
- Band work for external rotators.
 
I have hardly done any training after a mild concussion about 3 weeks ago. I am having some issue with my inner ear, moving my head and eyes too fast gets me a little dizzy. Come to think of it I started having these symptoms about 4 months ago. It's not that bad atm, but right after the concussion it was out of control. I am cutting down on hard sparring for a while.

Other news, I've been at a spine clinic for about 2½ weeks as an intern. I am screening and rehabilitating clients on my own, supervised, and it's great. Learned so much.

Only training I've been doing is 22 pushups each day the last 15-16 days as a part of a cause. Different variations. It's been alright having a break from training actually and being at the clinic I'm dead tired anyway.

Today I did a little squatting in one of the weightrooms there.

Warmup

PL/Weightlifting:
- Squat Xxbar
- Squat 6x60kg
- Squat 5x100kg some paused
- Squat 4x110kg some paused
- Squat 4x100kg paused
- Squat 10x60kg

Some pullups
 
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Lol my legs were fried after squatting last time. Probably a combination of not having trained for a while and something else. It was ridiculous though, I couldn't walk straight for 3-4 days.

Anyway, managed to sneak a short session during a break at the clinic. Only have untill friday before it's back to school. It's been great.

I'm done with the 22 a day pushup thing as well and tried maxing out for fun. I did them a little wider than I have been doing because I'm stronger there and thought fuck it.

Warmup:
Light mobility and stretching

Pushups AMRAP: about 48 reps. I had two pauses during full extension I think, but tried to keep them quick.

PL/Weightlifting:
- Squats -
- 10x60kg
- 8x80kg
- 8x80kg
- 2x80kg paused for about 8-10 seconds.

Misc:
Some shadowboxing and band work for the shoulders.
 
I haven't been keeping up with the log, but I've been training. I still have post concussion symptoms so I haven't been able to go back to sparring yet.

I've been focusing on squats lately and it's starting to pay off. They feel a lot more natural and form is getting better. Another great thing is that I don't have terrible DOMS anymore.

Today I did:

PL/Weightlifting:
- Squats -
- 10x60kg
- 5x90kg
- 3x110kg
- 3x110kg
- 3x110kg
- 3x110kg
- 4x115kg
- 5x90kg paused
- 5x60kg paused

Was fine.

Misc:
A lot of stuff. Some mobility, pullups, knuckle pushups, reverse lunges with weight, situp variations, sideplanks, leg curls, dumbbell rows, lateral raises and a few other things.

I'm gradually lifting heavier now with the squats and I'll test my 1RM probably next week, or the week after that.

Here's a few videos from the last few months:

Some squats:


Short video of practicing the right hand:


A short video of some kicks and punches on the bag (my kicks are terrible):


A recent shadowboxing video:
 
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Had a good training session yesterday. Still squatting regularly and it feels very great. I just need some new shoes, these Nike Free's I'm using are almost as soft as sandals at this point. I think some good solid shoes will definitely help out.

PL/Weightlifting:
- Squats -
- bar
- 10x60kg
- 6x90kg
- 3x115kg
- 3x115kg
- 3x115kg
- 3x115kg
- 5x110kg
- 6x80kg paused

Misc:
Prone leg curls, rotator cuff band work, CMJ jumps, knuckle pushups, lateral raises, dumbbell rows, isometric glute med. work, light mobility/stretching.

Vid of one of the sets with 115kg:
 
Another good session today.

PL/Weightlifting:
- Squats -
- bar
- 10x60kg
- 8x90kg
- 3x110kg
- 3x120kg
- 3x120kg
- 3x120kg
- 3x120kg
- 8x110kg
- 8x90kg paused ATG

My legs were smoked. I'm reaching my limit, but it's great.

Misc:
Prone leg curls, calf raises with focus on the eccentric, knuckle pushups, lateral raises, dumbbell rows, serraturs anterior work, a little single leg and ankle/foot/tib. post work and some strething.

Vid of the one of the 120kg sets:


Vid of the last 110kg set:
 
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